Exercises for the Adductor Magnus

Adductor Magnus: 300+ 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 magnus does

The adductor magnus is the largest of the inner-thigh muscles, sitting deep along the inside and back of the thigh. Its front part pulls the leg inwards like the other adductors; its rear part works like a hamstring and straightens the hip. That makes it one of the main muscles driving you up out of a deep squat.

How to train it

Deep, wide squats and lunges load it through its full range, and direct adduction adds targeted work. A wide stance and a deep, controlled bottom position put the most stretch on it.

Five to start with

  1. 1
    IntermediateSumo Squat

    A wide stance works the adductor magnus through a deep range.

  2. 2
    IntermediateCossack Squat

    Shifts deeply from side to side, stretching the inner thigh under load.

  3. 3
    IntermediateLateral Lunge

    A long step to the side loads the adductors on the straight leg.

  4. 4
    BeginnerHip Adduction Machine

    Direct, easy-to-load work for all the adductors.

  5. 5
    AdvancedCopenhagen Plank

    Hard isometric work for the inner thigh. Start with the knee on the bench.

All 300+ exercises that work the adductor magnus