Try This Resistance Band Adductor Exercise Plus Four Different Adductor Exercise Variations

I’m not going to lie, there really are not a huge variety of exercises specifically for the adductors. That is why I’m going to be providing 5 different adductor exercises with one resistance band variation. As we only have one adductor isolation exercises in our movement library with a resistance band I think that it is more valuable to provide a variety of exercises that you can use with a variety of equipment, including bodyweight exercises.

3 min read
Sean Klein
Written by
Sean Klein
Published on
07/03/24
Last updated
07/03/24

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In This Resource
  • Benefits of Training The Adductors
  • Injury Mitigation
  • Rehabilitation
  • Mobility
  • Training Considerations
  • Do Not Over Stretch
  • Start With Small Doses
  • Try This Resistance Band Adductor Exercise Plus Four Different Adductor Exercise Variations

Benefits of Training The Adductors

Injury Mitigation

Mitigating injury is a controversial topic as the efficacy of preventing injury is still very unsure. That being said, the principle of strengthening a muscle in order to help mitigate it being injured still makes sense and therefore I still consider it to be a benefit.

Rehabilitation

The adductors are a very common injury for athletes, so using these styles of exercises towards the end of the rehabilitation process can be extremely beneficial. The exercise selection and the load applied will be very important here and should be agreed upon with a qualified physiotherapist.

Mobility

As we perform resistance training at our end ranges, we are also increasing the mobility of the muscles we are using. If you are looking to improve the amount of mobility in the adductors, then applying these exercises will be a successful intervention.

Training Considerations

Do Not Over Stretch

This can be a very sensitive area to train so you need to be very careful about how you train the adductors with both the movement pattern you use and the intensity you apply. If you are too aggressive with any of the exercises in this list it can easily create an injury.

Start With Small Doses

Try not to apply heavy doses here, it can create a lot of injuries if you apply to much volume or too much intensity without building up slowly over time. Also, there is a point of diminishing returns here, you should not be applying progressive overload to the point where you are getting extremely strong in these positions as it will be of little benefit.

Try This Resistance Band Adductor Exercise Plus Four Different Adductor Exercise Variations

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This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

Sean Klein

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