Exercises for the Adductor Longus

Adductor Longus: 100+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the adductor longus does

The adductor longus is a long, fan-shaped muscle on the inner thigh. It runs from the front of the pubic bone to the middle of the thighbone and pulls the leg in towards the body's midline. It also helps lift the thigh and steadies the pelvis as you change direction. It is the muscle most often involved in groin strains.

How to train it

Pull the leg inwards against a load (cable, machine or your own bodyweight lying on your side), and add movements that stretch it under control, such as lateral lunges and Cossack squats. Build up slowly: the adductors strain easily when they are pushed hard without preparation.

Five to start with

  1. 1
    BeginnerHip Adduction Machine

    The simplest way to load the inner thigh. Easy to learn and to progress.

  2. 2
    BeginnerCable Hip Adduction

    Standing adduction with steady tension from the cable.

  3. 3
    BeginnerSide-Lying Hip Adduction

    Needs no equipment at all. A good first exercise.

  4. 4
    IntermediateCossack Squat

    A deep side-to-side squat that builds strength and mobility together.

  5. 5
    AdvancedCopenhagen Plank

    A demanding side plank on the inner leg, widely used in sport to protect the groin.

All 100+ exercises that work the adductor longus