Adductors: moves, progressions and balance

Set up. Stand with your feet very wide, toes turned slightly out, hands in front for balance.

1. Shift your weight to one side and squat down on that leg.
2. Keep the other leg straight with its toes pointing up.
3. Push back up to the middle.
4. Alternate sides.

Form cues

• Keep the bent leg's heel down.
• Keep the chest up.
• Go only as deep as you control.

Common mistakes

• Letting the bent knee cave inward.
• Rounding the back to get lower.

Set up. Lie on your side beside a bench. Rest your forearm on the floor under your shoulder and place the inside of your top foot or lower leg on the bench.

1. Lift your hips so your body forms a straight line.
2. Lift the bottom leg up toward the bench if you can.
3. Hold for the target time.
4. Lower and switch sides.

Form cues

• Keep the hips high and straight.
• Place the knee on the bench to make it easier.
• Breathe steadily.

Common mistakes

• Letting the hips sag or rotate.
• Starting with the full long-lever version.

Set up. Lie on your side beside a bench. Rest your forearm on the floor under your shoulder and place the inside of your top knee on the bench.

1. Lift your hips so your body forms a straight line.
2. Hold for the target time.
3. Lower and switch sides.

Form cues

• Keep the hips high.
• Squeeze the top knee into the bench.
• Breathe steadily.

Common mistakes

• Letting the hips sag.
• Rotating the body forward.

Set up. Stand with your feet together, holding a dumbbell in each hand or one at your chest.

1. Take a wide step out to the side.
2. Bend the stepping knee and sit the hips back, keeping the other leg straight.
3. Push off the bent leg to return to standing.
4. Alternate sides or finish one side first.

Form cues

• Keep both feet pointing forward.
• Keep the heel of the bent leg down.
• Keep the chest up.

Common mistakes

• Letting the bent knee cave inward.
• Rounding the back.

Set up. Sit in the adductor machine with the pads against the inside of your knees, set to a comfortable starting width.

1. Squeeze your knees together against the pads.
2. Pause when they meet.
3. Let them open under control.

Form cues

• Start with a modest width.
• Keep your back against the pad.
• Control the opening.

Common mistakes

• Setting the starting width wider than you can control.
• Letting the pads snap open.

Set up. Attach an ankle cuff to a low cable and put it on the leg nearer the machine. Stand side-on, holding the machine for balance.

1. Pull the cuffed leg across in front of your standing leg.
2. Pause briefly.
3. Return under control.
4. Finish the set and switch legs.

Form cues

• Keep the torso upright.
• Keep the leg nearly straight.
• Control the return.

Common mistakes

• Twisting the hips.
• Letting the cable yank the leg out.

Set up. Stand with a wide stance and toes turned out, the bar over the middle of your feet. Reach down between your legs and grip the bar about shoulder width apart.

1. Push your knees out over your toes and bring your hips close to the bar.
2. Flatten your back, lift your chest and take the slack out of the bar.
3. Push the floor apart and stand up, keeping the bar close.
4. Lower the bar under control the same way.

Form cues

• Keep your knees in line with your toes.
• Keep your torso fairly upright.
• Keep the bar against your legs.

Common mistakes

• Letting the knees cave in.
• Lifting the hips before the bar leaves the floor.

Set up. Place your front foot on a low, stable step and take a long split stance, holding a dumbbell in each hand.

1. Lower the back knee toward the floor.
2. Let the front knee travel forward over the toes.
3. Drive through the front foot to rise.
4. Finish the set and switch legs.

Form cues

• Keep most weight on the front foot.
• Keep the torso upright.
• Use the extra depth slowly.

Common mistakes

• Raising the front foot so high that you lose balance.
• Letting the front knee cave.

Set up. Stand in a long split stance, one foot forward and the back heel lifted, hands on your hips.

1. Lower the back knee straight down toward the floor.
2. Stop just above the floor.
3. Drive through the front foot to rise.
4. Finish the set and switch legs.

Form cues

• Move straight up and down.
• Keep the front heel down.
• Keep the torso tall.

Common mistakes

• Using a stance so narrow you wobble.
• Leaning back.

Set up. Lie on your back with the soles of your feet together and your knees falling out to the sides, heels close to your backside.

1. Push through the outside edges of your feet to lift your hips.
2. Squeeze your glutes at the top.
3. Lower and repeat at a steady pace.

Form cues

• Keep the knees wide.
• Keep the ribs down.
• Squeeze hard at the top.

Common mistakes

• Arching the lower back.
• Letting the knees close.