Adductors exercises
Your inner thighs pull your legs together and steady the hip in wide squats and lunges.
Compound lifts
Several muscles at once. Do these first, while you're fresh.
Isolation exercises
One muscle, one joint. Good for adding sets without much extra fatigue.
How much to train your adductors
About 8 to 12 hard sets a week to start, up to 12 to 20 as you get more experienced, split over two or more sessions, each set ending 1 to 3 reps short of failure. More in how many sets per week and reps in reserve.
A adductors plan that adapts to you
Liftsmith picks adductors exercises your gym can do, sets the weight for every set, and only trains them again once they've recovered.
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