Dumbbell Exercises for the Thigh Adductors

Your thigh adductors, also known as groin muscles, are a group of five muscles responsible for the adduction, flexion and rotation of your thighs. They also limit the motion of thigh abduction -- your legs’ movement away from your body’s midline. Similar to hamstrings, they’re vulnerable to strain and injury, particularly in sports that require powerful lateral movement of the legs. To strengthen your adductors, you can perform a variety of exercises, such as leg curls, leg lifts, squats and lunges. You can increase the load of these exercises by adding dumbbells.

  1. Leg Curls

    • Perform standard leg curls holding a dumbbell with your feet to blast your inner thigh muscles. Use the same form and movement that you would for a standard leg curl. Begin by lying face-down across a bench. The only part of your body resting on the bench should be your quads. Rest your upper body on your forearms for support. Grab the dumbbell with your feet, resting the head of the dumbbell on the soles of your feet to secure it. Curling the weight up, draw your feet toward your buttocks. By pinching the weight with your feet, you’ll feel a strong contraction in your thigh adductors. Perform one set of 10 to 12 reps.

    Lateral Leg Lifts

    • By using a dumbbell, you can increase the load of a side leg lift to strengthen your thigh adductors. Lie on your left side with your left leg fully extended. Cross your right leg over your left, bending your knee and putting your right foot flat on the floor in front of you. Use your right foot to stabilize your body. Prop your upper body on your left arm with your elbow bent. Place a light dumbbell on your left thigh, holding it in position with your right hand. Raise your left leg up toward the ceiling. Hold the peak position for a second and then lower your leg to within a few inches of the floor. Repeat the exercise, using fluid and controlled motion. Perform 12 reps for three sets on each side.

    Sumo Squats

    • Envision Sumo wrestlers and the tremendous weight their legs have to support as they grapple with each other. A sumo squat with a dumbbell is a challenging exercise that will build your glutes, quads, hamstrings and thigh adductors. Assume a stance in which your legs are much wider than shoulder-width apart. Grasp the head of a dumbbell with both hands and extend the dumbbell between your legs so the weight hangs vertically to the ground. Maintaining an erect posture, squat until the dumbbell’s head touches the floor. Slowly lift the weight and return to the starting position. Step further to your right with your right foot, following it with the slide of your left foot and remaining in the squat position. Deepen the squat and lower the weight until it touches the floor again. Repeat the exercise to your left side.

    Lateral Lunges With Biceps Curl

    • A sliding lateral lunge with a towel combined with a biceps curl is an advanced exercise that will condition your thigh adductors and abductors. Place a towel under your right foot on a slippery floor. Hold medium-weight dumbbells in your hands, extending your arms down by your sides. While you bend your left knee, slide your right leg to the right side as far as possible without compromising your form. At the same time, curl the dumbbells up to shoulder height. Contract your inner thighs to slide your right leg back to the starting position and complete the biceps curl by bringing your arms down. Finish in standing position with your arms by your sides and your legs together. Perform 12 to 15 reps and then switch sides.