Movement guide
Adductor magnus
Large medial-thigh muscle with adductor fibers and a hip-extending hamstring portion.
Hip hinges involve the hip-extending portion; adduction exercises load the adductor portion.
01
Side-lying hip adduction
Hip adduction · Bodyweight
Also works
Other adductors, gracilis
How to perform +
Lie on your side with the top leg crossed in front for support. Lift the straight lower leg a short distance, then lower.
Keep the pelvis steady and the lower knee facing forward.
Example volume · 2 sets × 10–15 / side
02
Romanian deadlift
Compound · Barbell
Also works
Hamstrings, gluteus maximus; spinal extensors stabilize
How to perform +
With soft knees, push your hips back and keep the bar near your legs. Stop when you reach your controlled hinge depth, then stand.
Move at the hips while maintaining a steady back position.
Example volume · 3 sets × 6–10 reps