hip pelvis
Hip Adductors exercises
Hip adduction and frontal-plane pelvis control.
145
Exercises
17
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Adductor Foam Roll
Lie face down propped on your forearms with one leg resting on a foam roller. Rotate the leg so the roller presses the inner thigh. Roll slowly between the hip and the knee, then repeat on the other leg.
Adductor Rock-Back
Inner thigh and hip hinge mobility exercise performed in quadruped position with one leg extended.
Adductor Stretch (Butterfly)
Seated inner thigh stretch with soles of feet together.
Band Overhead Squat
Stand on a resistance band with the arms extended overhead against band tension. Lower into a squat while pushing the arms straight up and keeping the back straight.
Band Resisted Hip IR/ER (Standing)
Standing hip rotation against band resistance for rotational control and strength.
Barbell Back Squat
Classic barbell squat with bar across upper back. Foundational strength movement for lower body.
Barbell Deadlift (Conventional)
Foundation barbell hip hinge for total posterior chain strength development.
Barbell Frankenstein Squat
Balance a barbell across the front of the shoulders with both arms reaching straight forward. Perform a full squat without the arms holding the bar.
Barbell Hip Thrust
Heavy loaded hip thrust for maximal glute strength. The primary exercise for building powerful glutes to support SI joint.
Barbell Jump Squat
A light barbell rests across your upper back. You sit your hips back into a squat, jump so both feet leave the floor, and land softly.
Barbell RDL
Barbell Romanian deadlift for hamstring and glute development under heavier load.
Barbell RDL
Barbell Romanian deadlift for maximal posterior chain loading. Advanced exercise requiring excellent hip hinge mechanics.
Barbell Snatch to a Full Overhead Squat Catch
Set up over a barbell on a wide grip with your knees bent and back flat. Pull the bar close past your legs, extend your hips, knees and ankles explosively, then drop under the bar to catch it locked out overhead in a deep squat.
Barbell Walking Lunge
You stand tall with a barbell resting across your upper back. You step forward with your right leg and bend both knees to lower your hips. Then you push through your front foot to stand and step forward with your left leg.
Body Bar Curtsy Lunge
You stand with a weighted bar across your shoulders. You step one foot back and across behind your stance leg, bend both knees to lower, then return to standing. You repeat on the other side.
Bottom-Up Kettlebell Squat
Hold a kettlebell upside down by the handle at one shoulder, with the bell pointing to the ceiling. Balance it through a full squat.
Box Jump
Plyometric exercise jumping onto elevated surface for hip power development.
Box Jump (Low)
Jump onto a low box and step down. Develops power while practicing soft landings.
Box Jump (Low)
Explosive jumping onto box for power development. Only for those fully recovered with no symptoms during impact.
Box Jumps (Low Box)
Jumping onto a low box and stepping down. Plyometric exercise for power development and landing mechanics.
Box Squat
Squat to box or bench for controlled depth and safe hip strengthening.
Box Step-Off to Stick Landing
Step off low box and land softly, holding landing position. Trains deceleration and landing mechanics.
Bridge with Adductor Squeeze
Glute bridge combined with inner thigh activation. Particularly effective for 'shear-type' SI pain patterns.
Bulgarian Bag Reverse Lunge, Zercher Hold
You cradle a Bulgarian bag in the crooks of both elbows against the front of your torso. You take a large step back into a lunge, then return to standing.
Bulgarian Bag Zercher Squat
You cradle a crescent-shaped Bulgarian bag in the crooks of both elbows across the front of your body. You squat down, then stand back up.
Bulgarian Split Squat
Single-leg squat with rear foot elevated. Builds unilateral leg strength and hip stability for SI joint support.
Bulgarian Split Squat (Rear Foot Elevated)
Split squat with rear foot elevated on a bench. Excellent single-leg strength and quad development.
Cable Glute Dominant Step-Up
You stand with a belt around your waist attached to a low cable, facing away from the pulley. You place one foot on a sturdy box, lean forward, and step up while squeezing your glutes at the top. You repeat on the other side.
Cable Hip Abduction
Standing hip abduction against cable resistance for glute medius strengthening.
Cable Pull-Through
Cable hip hinge movement for glute and hamstring activation with constant tension.
Cable Reverse Lunge
You stand facing a low cable arm, holding one handle at your waist with both hands. You step one leg back and lower your knee close to the ground, then push back up. You repeat on the other side.
Cable Squat
You stand facing a low cable tower and squat down to hold a handle in each hand near your ankles with your back flat. You stand up while pulling on the handles, then lower back down.
Copenhagen Plank (Short Lever)
Side plank variation with adductor emphasis using elevated leg position. Short lever version for beginners.
Cutting Drill (45-degree)
Jogging forward then cutting at a 45-degree angle. Sport-specific movement for athletes returning to cutting/pivoting activities.
Depth Drop to Stick
Step off box and land with immediate controlled stop (stick). Trains rapid force absorption and ankle stiffness.
Depth Jump
Step off box, land, and immediately explode into jump. Advanced plyometric for reactive power.
Dumbbell Plyo Squat
You stand with a dumbbell hanging in each hand and drop into a partial squat. You then jump straight up so both feet leave the floor, and land softly.
Elevated Pistol Squat on the Plyo Box Edge
Stand on the edge of a box balancing on one leg. Squat down on the support leg, letting the free leg dangle alongside the box. Push back up through the support leg to the standing start.
Figure-8 Squats
Hold a low quarter squat while passing one kettlebell hand to hand through the legs in a continuous figure-8.
Frog Stretch (Gentle)
Adductor mobility stretch in prone position. Approach carefully and progress slowly.
Front Squat
Barbell squat with bar in front rack position. Emphasizes quadriceps and requires upright torso.
Goblet Squat
Squat while holding a weight at your chest. The counterbalance often helps depth and form.
Goblet Squat (Full Range)
Full-depth goblet squat for those who tolerate deep hip flexion. Builds complete lower body strength through full range.
Goblet Squat (To Box)
Front-loaded squat to a box for depth control. Builds lower body strength while limiting range to protect SI joint if needed.
Good Morning (Bodyweight)
Bodyweight hip hinge exercise for posterior chain activation and hamstring flexibility.
Hack Squat Machine Squat
Stand with your back against the pad and your shoulders under the yoke pads on a hack squat machine, feet shoulder-width on the platform. Lower the sled by bending your knees to ninety degrees. Press through your heels to return.
Hindu Squat
Stand with your arms reaching forward. Squat low onto the balls of your feet as your arms swing back, then push up and swing your arms forward again. You may feel your thigh, buttock and calf muscles working.
Hip Hinge Drill
Foundational movement pattern teaching proper hip hinge mechanics for deadlift preparation.
Hip Thrust (Bench)
Gold standard glute strengthening exercise with upper back elevated on bench.
Hook-lying Adductor Squeeze
Isometric inner thigh squeeze that often calms SI joint pain by 'closing the ring' of the pelvis. Very effective for acute SI flares.
Jerk Dip Squat
With a bar racked at the shoulders and the feet under the hips, keep the torso upright. Bend the knees forward without the hips moving back, then stand.
Jump Rope Squat Jumps
Do a few quick rope jumps, staying tall and light. Drop into a low squat while the rope keeps turning and hold it. Come up explosively back into the jumps.
Jump Squat
Sit your hips back into a squat with both arms reaching forward. Drive up quickly through your heels into a small jump, then land with soft knees and sink straight into the next squat.
Keiser Air300 Belt Squat
You stand on a low platform with a padded belt around your waist, connected to a pneumatic machine behind you. You bend your knees and hips to squat down, then stand back up.
Kettlebell Goblet Squat Jump
You hold one kettlebell at your chest by its handle with both hands. You sit back into a squat, then jump up explosively and land softly with the bell close.
Kettlebell Tactical Lunge
Stand holding a kettlebell in one hand. Step backward into a deep reverse lunge and pass the kettlebell under your front leg to the other hand. Step back to standing and repeat on the other leg.
Kneeling Jump Squat
Kneel on the floor with a barbell racked across the back of your shoulders. Sit back until your glutes touch your feet, then explode up so you land with your feet flat. Drive through your heels to stand.
Kneeling Squat
Kneel behind a rack-height barbell, slide under it and carry it across the back of your shoulders. Unrack it, sit your butt back until it touches your calves, then return the torso upright.
Landmine Hack Squat
Stand with your back to the landmine anchor and the bar end resting across one shoulder. Lean back against the bar and sink into a deep hack squat.
Landmine Lateral Lunge
You stand holding the loaded end of a landmine bar at chest height with both hands. You step wide to one side and bend that knee into a lateral lunge, then push back to standing. You repeat on the other side.
Landmine Squat, Goblet-Style at the Chest
You stand holding the free end of a corner-anchored barbell against your upper chest with both hands. You squat down as deep as is comfortable, then stand back up.
Lateral Lunge
Step sideways into a single-leg squat position. Strengthens knee control in the frontal plane.
Lateral Lunge (Controlled)
Side lunge with emphasis on controlled movement for adductor and glute development.
Lateral Lunge (Loaded)
Weighted side lunge for adductor and glute strength in frontal plane.
Lateral Step-Down
Single-leg lowering from step to the side. Tests and builds eccentric quad strength and knee control.
Lateral Step-Down (Balance)
Controlled stepping down from side of step for hip stability and balance training.
Lateral Step-Downs
Step sideways off a step with control. Trains ankle stability in frontal plane while building leg strength.
Lateral Step-Up
Side-stepping onto platform for glute medius and hip control training.
Lateral Step-Up
Side-stepping onto a box for lateral hip and glute strength. Builds the muscles needed for side-to-side stability.
Leg Press (Hip-Dominant)
Leg press with high and wide foot position emphasizing hip extensors.
Mace Barbarian Squat
A squat holding a mace out in front. You hold the mace level with your hands low on the handle, lower into a squat with heels down and straight spine, and stand back up.
Medicine Ball Clean, Floor to Front-Squat Catch
You stand over a medicine ball on the floor, squat with a straight back, and grip it with both hands. You stand up quickly and catch the ball at your shoulders in a front squat.