Three Adductor Strength Exercises for Runners

In this video, I show you some simple but effective adductor strength exercises to build strength in the adductors and groin region. These exercises are great for anybody who has suffered a groin strain or adductor injury.

The adductor muscles of the inner thigh are an important muscle group for us runners to strengthen. Frequently this is an area of particular weakness and tightness, and unfortunately sometimes injury.

A few months ago I uploaded a video showing my favourite adductor mobility drill (linked above). Today, I want to focus on building strength in your adductor muscles, helping you build a stronger inner thigh and groin.

Adductor Strength Exercises: What You Need

I try to keep the equipment requirements very light with these exercises! All you need is:

  • Ball – pretty much any football/soccer size ball will do
  • Resistance Band – I get mine from amazon. A cable machine in the gym will also work
  • Small cloth – If you’re feeling fancy you could buy this slide board… but a cloth any shiny floor will suffice 😉
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Why Are Tight/Weak Adductors a Problem?

Put simply, we know that muscles often get tight because they are fundamentally weak. Think of it as a protective mechanism. When your adductors get tight, it can create an imbalance that can impair your ability to use important muscles such as Glute Medius. You can learn more about this in the article I wrote a while ago the accompany the video here:

Do let me know in the comments below if you have any questions about the adductor strength exercises featured in the video above…

Last updated on March 2nd, 2021.


  1. Hi James, I’ve started the 30-day challenge after an enthusiastic recommendation by a good friend .

    I’m loving it, but three days in I think I overdid the stretching and I’ve pulled one of my adductors. What’s the best way to recuperate, and should I pause on the challenge completely until it’s better?

    Much appreciated

    1. Hey Sean, Frustrating to hear this. Rest is your best bet in the short term – avoid the temptation to ‘test’ the overstretched muscle by gently stretching it (to see if it feels better). Remember, each time it twinges, you’re potentially setting your progress back. Hopefully in a few days it’ll be recovered enough to have you walking and moving about pain free. If not, I’d suggest getting it looked at by a physio. Fingers crossed it’s not a serious strain though, and you’ve just overstretched (as you say). These things usually move on pretty quickly. When you’re at a point where you’re pain free, I’d suggest gently starting-over with the challenge. Good luck 🙂

  2. Thanks James. Trying to keep it rested has certainly made me realise how much the adductors are used in everyday life! I can’t afford a physio, so hoping it will clear up quickly…

  3. Hello. Thanks for the exercises. Do you have any advice for adductor tendinopathy?

    Thanks. Mike

  4. After most races and after some long runs, I get the most painful cramps in my adductors – so much so that I had to pull over and stop driving home last weekend (post Half marathon) as I couldn’t use the car pedals because I was cramping so badly. Touch wood, I never cramp during races! I do regular S&C and have been training and running marathon and ultra distances for several years. I am in my 60s, Are the cramps likely to be from fatigue/lack of strength or some other reason? I am intending to incorporate the exercises from the video into my S&C, but would be interested to know what you think. Thanks!