6 Top Exercises For Building Strong Adductors And Hip Flexors

The adductors and hip flexors are muscle groups that are overlooked by many! Fixating on the glutes (a lot of people can probably relate to this) but neglecting the adductors and/or hip flexors is a common mistake many people make!

If you want to feel amazing and perform your best, strengthening both the hip flexors and adductors is so important!

Here are 6 of my top exercises for strengthening the adductor (inner thigh) muscles and hip flexors. All of these exercises require a minimal amount of equipment so they can be done at home or the gym.

#1) Sway Squats

This exercise strengthens the adductors, and improves hip controlled mobility. This exercise also strengthens the quads, glutes, and hamstrings.

Coaching Tips:

Adopt your preferred foot width and positioning. Your feet will likely be significantly wider than during your regular squatting stance.

Perform a squat and lower yourself down to a range where you are able to maintain proper form. Maintain this depth for the duration of the exercise.

Grab onto a dumbbell (or weighted object) with both hands. The weight should be in the center of your body, and between your legs. You may also hold a weight in a goblet position. Keep your arms rigid and crush them into your armpits. The weight shouldn’t travel ahead of your body.

While remaining in the squat stance, extend your one knee and press your body laterally, and transfer most of your weight to your opposite leg.

When you reach your end range, your leg should be in a squat position, and your knee should be in line with your toes. As for your other leg, your knee should be fully extended (or close to it).

On the planted/squatting side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. This part of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

On the planted/squatting side, do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-15 reps per side.

#2) Wall Hip Switches + Band Resistance

This exercise strengthens the hip flexors, improves lumbo-pelvic stability (think core), and shoulder and scapular stability.

Coaching Tips:

Place a resistance band around your feet.

Place your hands on a wall/stable surface, and so they are approximately chest height. For the duration of the exercise, apply pressure into the wall/surface with both hands.

Set your body so it’s in a relatively straight line from your head to heels.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes (on the planted side).

While remaining in the plank position, and while pressing against the wall with your hands, lift your knee and mimic a running stride. Move with control.

Gain a moment of control, then return your leg and foot to the starting position with control.

You may perform all reps on one side before switching sides, or you may alternate sides.

For the duration of the exercise, press your body away from the wall and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out.

For the duration of the exercise, do not allow your shoulder blades or shoulders to elevate towards your ears. Keep your shoulder blades down/depressed. Imagine you are sliding your shoulder blades down towards your heels.

For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to drop on one side.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes on the planted side.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-12 reps per side.

#3) Seated Weighted Adductions + Mobility

Here is a very simple and effective exercise for strengthening the adductors and improving mobility.

While I’m sitting on an elevated surface (two yoga blocks that are lengthwise) so I can use a greater range of motion, start off sitting on the floor (and using a smaller ROM).

⁣Coaching Tips:⁣⁣ ⁣⁣

⁣Sit on the floor and rest your back against a stable surface (can help eliminate compensating/cheating). Your head, torso, and hips should be in a stacked position.⁣ ⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣

Bend your knees, and place the soles of your feet so they are touching/together. ⁣⁣⁣⁣ ⁣

Rest a weight on top of each knee (on meaty part of quads). Be conservative with the weight you select.

Now slowly bring your knees apart/lower your legs towards the floor, and to a range where you are able to maintain proper form (and where it feels comfortable). ⁣ ⁣ ⁣⁣⁣⁣ ⁣

Once you hit your end range, use your adductors to lift your legs to the top position, and bring your knees towards each other. ⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from hip to hip. ⁣⁣⁣⁣ ⁣

For the duration of the exercise keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 10-15 reps.

Get STRONG hip flexors, improve your mobility and athleticism! Getting your hip flexors STRONGER might be the missing link to helping you function, perform, and feel better in the gym, with your running, your sport, and even in your daily life. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!

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#4) Long Lever Copenhagen Plank + Band Resisted Psoas Marches

This exercise strengthens the adductors and hip flexors, improves lumbo-pelvic stability (think core), and shoulder and scapular stability.

Coaching Tips:

Place a resistance band around your feet.

Fully extend your leg and place your ankle and foot on a stable elevated surface.

Get into a side plank position from your forearm and ankle/foot. Your shoulder should be above your elbow.

If this fully extended position bothers your knee/any other part of your body, opt for the bent knee variation (your knee should be bent to 90 degrees, and your knee, lower leg and foot should be on the surface).

Now use your adductors (inner thigh muscles) and press your body away from the surface and towards the ceiling. Maintain this press for the duration of the exercise.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

While remaining in a fixed position, perform a “march” and bring your knee and thigh in towards your body.

Gain a moment of control, then return to the starting position with complete control.

For the duration of the exercise, press away from the floor/towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.

For the duration of the exercise, your body should remain in a straight line from your head to foot. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-15 reps per side (of the psoas marches).

#5) Kneeling Adductor Slides Using Towels Or Sliders

This exercise, which strengthens the adductors and improves hip controlled mobility, is deceptively tough! You can use sliders or towels. If it’s more comfortable, you can also kneel on pillows. You can make this more challenging by holding a weight in a goblet position.

Coaching Tips:

Kneel on sliders or towels. Your head, torso, and hips should be in a stacked position.⁣ ⁣⁣⁣ ⁣⁣⁣ ⁣

⁣Place your knees so they are approximately hip to shoulder width apart.⁣ ⁣⁣⁣ ⁣⁣⁣ ⁣

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).⁣⁣⁣ ⁣⁣⁣

⁣Now slowly slide your knees laterally, and to a range where you are able to maintain proper form (and where it feels comfortable). ⁣ ⁣⁣⁣ ⁣⁣⁣ ⁣ ⁣⁣⁣ ⁣

Once you hit your end range, really squeeze your inner thighs (adductors), and return your body to the top/starting position.⁣ ⁣⁣⁣

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or weight to shift from knee to knee.⁣ ⁣⁣⁣

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).⁣⁣ ⁣⁣⁣

⁣In terms of breathing, do what works and feels best for you.⁣⁣⁣

Do 2-3 sets of 10-20 reps.

#6) Standing Band Resisted Psoas Marches + Goblet Hold

This exercise strengthens the hip flexors, the muscles in the lower leg and foot, and improves lumbo-pelvic stability (think core).

Coaching Tips:

Place a resistance band around your feet.

Adopt a square stance. Your head, torso, and hips should be in a stacked position.

Hold a weight in a goblet position. For the duration of the exercise, crush your arms into your armpits (imagine you are crushing oranges) and keep the weight close to your body.

On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes (on the planted side).

Lift your leg so your thigh is at least parallel to the floor.

Gain a moment of control, then return your leg to the starting position with complete control.

You may perform all reps on one side before switching sides, or you may alternate sides.

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. Maintain the tripod foot base.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes on the planted side.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-12 reps per side.

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