Hip adductors - Movement

498 exercises, grouped by difficulty and then by equipment, easiest first. Part of Strength.

Beginner

Level 1 of 6115 exercises

Ground (standing)

22 exercises

e004

Wide squat

e0is

Horse stance

e0y5

Assisted back scale

e1a7

One leg knee up

e1a8

One leg halfway up

e0iw

One-leg stance

e049

Half squat

e0ev

Quarter squat

e031

Deep squat

e0fl

Chair pose

e0fm

Warrior 2

e0fs

Warrior 1

e0it

Bow stance

e0iv

Cat stance

e0xp

Deep squat hold

e03o

Forward lunge

e08m

Long jump

e0df

Frog jump

e0ex

Jumping half squat

e16p

Standing hip circles

e1bm

Rowing

Beginner - Elite

e063

Knee circles

Ground (hands or body)

37 exercises

e16n

Lying hip adduction

e0wk

Donkey kick

e0wl

Straight leg donkey kick

e0e8

Sitting piriformis leg raise

e0x1

Sitting piriformis leg raise hold

e0in

Bird dog

e0va

Locust pose

e0vb

Supported locust pose

e0fp

Bridge Pose

e0eh

Glute bridge

e196

Bridge pose with legs half extended

e0di

Bear crawl

e0gc

Assisted sitting leg extensions

e0ig

Sit-up

e0ry

Lying tuck raise

e0rz

Lying advanced tuck raise

e0uh

Assisted boat pose

e17w

Lying leg extension

e06q

Lying legs raise

e0ar

Slow v-up

or Staff, Strap

e0gw

Sitting leg extensions

e0ip

Tuck reverse crunch

e0oo

Tuck-up

e0ui

Tuck boat pose

e0uj

Advanced tuck boat pose

e0xc

Butt walk

e0zn

Lying alternating leg raise

e0a9

One-leg sitting pike compression

e0wi

Plank jack

e0s3

Twisting sit-up

e0ww

Lying cross toe touch

e0wv

Alternating dead bug

e0zw

Roll up

e19j

Supported crossed legs L-sit

e19m

Beginner Ashtanga Vinyasa

e070

Mountain climber

or Parallettes

e081

Plank squat thrust

Kettlebell

6 exercises

e0jo

One-hand kettlebell swing

e0kc

Bob and weave

or Dumbbell

e0gx

Weighted sitting compression

or Medicine ball, Weight plate +2

e0gr

Farmer's walk

or Dumbbell

e13g

One-arm farmer's walk

or Dumbbell

e0jt

Half Turkish get up

or Dumbbell

Plyo Box

5 exercises

e0g1

Assisted knee Copenhagen plank

or Chair, Bench

e0g2

Knee Copenhagen plank

or Chair, Bench

e0su

Assisted incline lunge

or Chair, Bench

e0sp

Incline lunge

or Chair, Bench

e0sv

Assisted deep lunge

or Chair, Bench

Barbell

2 exercises

e0dw

Deadlift

Beginner - Elite

e0h0

Back squat

Beginner - Elite

Long resistance band

6 exercises

e165

Banded hip adduction

e12h

Banded reverse squat

e0ko

Banded leg press

e0fa

Banded front squat

e0fd

Banded deadlift

e12c

Banded hamstring curl lying

Short resistance band

1 exercise

e0f9

Banded lateral step-out squat

Free Wall

5 exercises

e0yu

Wall sit

e11j

Stability ball wall squat

or Stability ball

e0st

Wall lunge

e17d

Assisted standing hip circles

e16e

Assisted bent-knee calf raise

Flag pole

1 exercise

Assisted deep squat

or Vertical beam

Cable machine

1 exercise

e1cg

Seated cable row with forward lean

Exercise Partner

5 exercises

e0m9

Partner one-leg shoulder plank

e0lu

Hip on feet squat

e0m6

Partner assisted squat

e0md

Double squat

e0m7

Leg throw-down

Slant board

1 exercise

e11n

Cyclist squat

Rowing machine

1 exercise

e1ao

Erg Rowing

Beginner - Elite

Treadmill

2 exercises

e1cu

Treadmill walking

e1ak

Treadmill running

Beginner - Elite

Ladder machine

1 exercise

e1an

Ladder climber

Beginner - Advanced

Indoor bike

1 exercise

e1am

Indoor cycling

Beginner - Elite

Climber machine

1 exercise

e1ar

Climbing machine

Beginner - Elite

Stairs

1 exercise

e1ap

Stair climbing

Beginner - Advanced

Elliptical

1 exercise

e1as

Elliptical

Bicycle

1 exercise

e1az

Cycling

Beginner - Elite

Trail

2 exercises

e1al

Walking

Beginner - Advanced

e1ay

Running

Beginner - Elite

Sled push treadmill

1 exercise

e1cw

Treadmill sled push

Hip adduction machine

1 exercise

e1bp

Hip adduction machine

Glute kickback machine

1 exercise

e1bv

Glute kickback machine

Seated leg curl machine

2 exercises

e1bx

Seated leg curl

e1by

Single-leg seated leg curl

45-degree leg press

3 exercises

e1c3

Wide-stance leg press

e1c1

Leg press

e1c2

Narrow-stance leg press

Seated leg press machine

3 exercises

e1cb

Wide-stance seated leg press

e1c9

Seated leg press

e1ca

Narrow-stance seated leg press

Roman chair

1 exercise

e1ci

45-degree hip extension

Novice

Level 2 of 6228 exercises

Ground (standing)

47 exercises

e0yb

Wide horse stance

e0el

Horse walk

e16l

Plie squat with tip toes

e0er

Back scale

e0yx

Assisted diagonal stretch

e0ax

Front scale

e13y

One-leg hinge

e0ft

Warrior 3

e0a7

Scissor jump

w015

One-leg hinge hop

e0sq

Side-Staggered Squat

w02c

Patrick step to reverse lunge

e19q

Quarter pistol squat

e0iu

Crouching stance

e17r

Prying squat

w01k

Squat fold

e02o

Close squat

e0y4

Curtsy lunge

w017

Flying knee lunge

e042

Half archer squat

e0k3

Reverse lunge

e0k4

Walking lunge

e0q1

Deep lunge

e0sr

Front-Staggered Squat

w016

Lunge knee crunch

e0q5

Pigeon squat

e05w

Jumping lunge

e005

Jumping wide squat

e0q2

Kneeling lunge lifts

e0uz

Elbow-support side angle

e0zu

Wide squat good morning

e0ux

Extended side angle pose

w02a

Supine arch to hollow body crunch

w01n

Burpee without jump

or Ground (hands or body)

w01o

Half burpee

or Ground (hands or body)

e06k

Long jump to backward jumps

e0dg

Bunny hop

e0dh

Duck walk

e002

High knees

e1bf

Revolved chair pose

e0xz

Shiko

e06y

Matrix

e05x

Jumping deep squat

e0zs

Bent-knee calf raise

e0zt

Bent-knee single-leg calf raise

e1bl

Tuck l-sit lift

w01q

Single leg burpee

or Ground (hands or body)

Ground (hands or body)

48 exercises

e0xj

Supported partial middle split

e16v

Standing front split

e1bc

Dolphin kicks

e1b2

Arch body flutter kicks

e0ei

One-leg glute bridge

e17z

Cook bridge

e0oy

Supine arch body hold

e10a

One-leg dolphin hold

w012

Deck squat

e0i4

Neck bridge

e0v1

Revolved side angle hand inside

e0v2

Revolved side angle prayer hands

e007

Boat pose

e0an

Sitting pike compression

e0op

Straddle-up

e0s0

Straight-leg reverse crunch

e0wy

Double crunch

e0zp

Pike compression flutter kicks

w00h

Leg raise circle

e008

V-up

e0ap

Sitting straddle compression

e0xd

Straight legs butt walk

e16t

Lying toe touches

w00x

Box burpee

or Plyo Box

w00v

Burpee

e0wz

Cross body crunch

e0im

Seiza jump to squat

w00t

Sun salutation B simplified

e0v9

Supported advanced fish pose

e0x6

Frog walk

e0dk

Crouching tiger

w00w

Pushup burpee

w01b

Plank jack thrust

e0zl

Rocking pushup

e17j

Downward dog squat

e16g

Foot-assisted elbow lever

or Parallettes

e0xi

Square forearm supine plank

e18x

Crossed legs L-sit

e19i

Crossed legs L-sit

w01h

Weighted cocoon

or Dumbbell

e003

Table top cross toe touch

e174

Pike walk out

e19k

Ground jump through forward

e19n

Ground jump through backward

e07l

One-leg l-sit

or Dip station, Parallel bars +1

w019

Roll burpee

w01p

Pushup burpee without jump

or Parallettes

w01e

Navy seal burpee

Rings

12 exercises

e08a

Rings glute bridge bent legs

e08b

Rings glute bridge straight legs

e0em

Sliding leg curl

or Slider, Suspension straps (TRX)

e11r

Assisted ring lunge

e00x

Hanging active splits

or Hangboard, Doorway or unstable pullup bar +2

e0gu

Pike compression slide

or Slider, Suspension straps (TRX)

e06e

L-sit dead hang

or Hangboard, Doorway or unstable pullup bar +2

e06b

L-sit active hang

or Hangboard, Doorway or unstable pullup bar +2

e00y

Tuck hang

or Hangboard, Doorway or unstable pullup bar +2

e04r

Hanging knees to chest

or Hangboard, Doorway or unstable pullup bar +2

e0t2

Advanced hanging knee raise

or Hangboard, Doorway or unstable pullup bar +2

e04s

Hanging leg raises

or Hangboard, Doorway or unstable pullup bar +2

Parallettes

2 exercises

e12s

Parallettes L-sit

e12v

Parallettes one-leg L-sit

Dip station

6 exercises

e0c7

Support legs raises to l-sit

or Parallel bars

e0s2

Decline L-sit

or Parallel bars, Plyo Box +2

e0c6

Support knees to chest

or Parallel bars

e110

Forearm support one-knee raise

or Parallel bars

e10x

Forearm support knee raise

or Parallel bars

e10z

Forearm support one-leg raise

or Parallel bars

Kettlebell

18 exercises

e1ck

Weighted 45-degree hip extension

or Roman chair, Dumbbell

e1cl

Weighted single-leg 45-degree hip extension

or Roman chair, Dumbbell

e10r

Kettlebell knee drive

e00i

Jefferson curl

or Plyo Box, Chair +5

e0jn

Two-hand kettlebell swing

e0jp

Alternate arm swing

e19t

Weighted quarter pistol squat touchdown

or Step platform, Dumbbell

e1cy

Weighted Roman chair back extension

or Roman chair, Dumbbell

e14z

Kickstand deadlift

e0jr

Single kettlebell front squat

e11o

Goblet cyclist squat

or Slant board

e13j

Double kettlebell front squat

e0kf

Prying goblet squat

e19y

Weighted slanted quarter pistol squat

or Slant board, Dumbbell

e0jq

Goblet squat

or Dumbbell

w008

Goblet squat press

or Dumbbell

e0k2

Kettlebell deck squat

e0ju

Turkish get up

or Dumbbell

Plyo Box

20 exercises

e0g3

Assisted Copenhagen plank

or Chair, Bench

e0g4

Copenhagen plank

or Chair, Bench

e0pl

Elevated glute bridge

or Chair, Bench

e0pm

One-leg elevated glute bridge

or Chair, Bench

e15w

Band-resistance lying knee drive

or Short resistance band, Chair +1

e0ss

One Leg Chair Squat

or Chair, Bench

e02b

Bulgarian split squat

or Chair, Bench

e0bb

Step up

or Chair, Bench

e10h

Jumping bulgarian split squat

or Chair, Bench

e1af

Horizontal plank leg lifts

or Chair, Bench

e0z0

Jumping step-up

or Chair, Bench

e0z1

Box shuffle

or Chair, Bench

e1b3

Hip flexor crunch

or Chair, Bench +2

e0u4

Box jump

e1a0

Seated vertical jump

e1a1

Depth jump

e1b7

Horizontal supine plank leg lifts

or Chair, Bench

e1b6

Horizontal supine plank

or Chair, Bench

e15u

Decline downward dog squat

or Chair, Bench

e02h

Chair l-sit

or Chair, Bench

Dumbbell

11 exercises

e13r

Dumbbell deadlift

e13x

Single dumbbell front squat

e148

Weighted deep lunge

e147

Weighted lunge

e0k6

Overhead lunge

e13s

Dumbbell overhead squat

e0k5

Lunge and press

e1aj

Dumbbell deck squat

e1b4

Dumbbell deck squat

e13z

Dumbbell clean

w024

Extended deck squat

Bench

3 exercises

e0pj

Hip thrust

or Barbell

e10l

Deficit hip thrust

e0pk

Seated good morning

or Barbell

Barbell

9 exercises

e0h2

Good morning

e0dx

Romanian deadlift

e15l

Zercher deadlift

e0h1

Barbell front squat

e1aa

Zercher squat

e0he

Overhead squat

w007

Back squat press

w003

Thruster

e0k1

Clean

Long resistance band

1 exercise

e0fc

Banded single-leg deadlift

or Short resistance band

Short resistance band

4 exercises

e12f

Banded knee drive

e0yw

Banded wall sit

or Free Wall

e0km

Banded squat

e12d

Banded hamstring curl standing

Free Wall

4 exercises

e0yv

One-leg wall sit

e0hz

Wall bridge rotation

e103

Wall sit calf raise

e0zz

Wall rocking pushup

Wobble balance board

1 exercise

e0f3

Wobble board half squat

Stability ball

9 exercises

e010

Stability ball glute bridge

e00n

Stability ball hamstring curl

e00s

Stability ball pike compression

e11d

Stability ball alternating dead bug

e00p

Stability ball v-up

e00t

Stability ball plank tuck

e11m

Stability ball toe taps

e11h

Stability ball bicycles

e11e

Stability ball knee ab rollout

Cable machine

1 exercise

e14n

Cable lying reverse squat

Exercise Partner

11 exercises

e0lf

Double bird-dog

e0lg

High box

e0lv

Front plank squat

e0me

Double squat touchdown

e0n4

Hip stand

e0mb

Wheelbarrow squat

e0eq

Partner squat overhead ball throw

or Medicine ball

e0li

Low foot-to-hand squat

e0lm

Reverse low foot on hand squat

e0mc

Wheelbarrow knee to elbow

e0et

Wheelbarrow pushup with squat

Weight plate

3 exercises

e1av

Sled push

or Sled

e1ax

Lateral sled pull

or Sled

e1aw

Sled pull

or Sled

Yoga block

9 exercises

e1bi

Elevated plank knee-to-tricep taps

e1ba

Elevating active core compression

e0uy

Block-support side angle

e1bj

Elevated flying split leg extensions

e1bk

Feet-support tuck l-sit lift

e19l

Blocks jump through forward

e19o

Blocks jump through backward

w020

Blocks jump through and back

e19h

Block-assisted Lotus L-sit

Staff

1 exercise

e0a1

Lying pass-through

or Strap

Step platform

2 exercises

e19s

Quarter pistol squat touchdown

e19u

Stepper touchdown squat

Slant board

1 exercise

e19x

Slanted quarter pistol squat

SkiErg

1 exercise

e1au

Ski erg

Assault bike

1 exercise

e1at

Assault bike

45-degree leg press

1 exercise

e1c5

Single-leg leg press

Seated leg press machine

1 exercise

e1cd

Single-leg seated leg press

Roman chair

1 exercise

e1cj

Single-leg 45-degree hip extension

Intermediate

Level 3 of 6114 exercises

Ground (standing)

18 exercises

w022

Basic Squats plus calves

e0o0

Diagonal stretch

e0jg

Archer squat floor slap

e02y

Deep archer squat

e0e3

Low side-to-side squat

w00u

One-leg hold

e0e5

Pistol squat with leg raise

e07v

Pistol squat

w014

One-leg deadlift knee crunch

e048

Half pistol squat

e0ec

Foot-hold hand-assisted dragon squat

e0al

Single-leg lunge

e0ac

Shrimp squat

e0e9

Curtsy shrimp squat

w027

Lunge triplet

e0i6

Standing pike stand push

w021

Chair and Warriors

or Ground (hands or body), Parallettes

e0d2

Inchworm

Ground (hands or body)

33 exercises

e0wm

Partial middle split

e0xn

Partial front split

e17y

One-leg supine arch body hold

e16x

Rolling pistol squat

e194

Straight legs neck bridge with hand support

e195

Straight legs neck bridge with straight arms support

e193

Straight legs neck bridge

e02a

Bridge

e02g

Elbow bridge

e0i0

Bridge pushup

e0s9

Bridge raise

e0hx

High bridge rotation

e0i3

Forearm bridge

e0sd

One-leg bridge

e0v3

Revolved side angle pose

w01g

Lunge tap and open

w00i

Plow raise

w00k

Rolling compression

e0p2

Kip-up

w00m

Sun salutation B

e0v8

Advanced fish pose

w00n

Jack burpee

e17k

Downward dog one-leg squat

e03b

Elbow lever

or Parallettes

e16h

Frog elbow lever

or Parallettes

w029

Deep push-up press burpee

or Parallettes, Dumbbell

e06a

L-sit

or Dip station, Parallel bars +1

w00y

Tuck jump burpee

w01z

Ground jump through and back

e0bj

Straddle l-sit

or Parallettes

e075

One leg out straddle-sit

or Parallettes

w018

Candle jump

e18w

Lotus L-sit

Rings

14 exercises

e0en

One-leg sliding leg curl

or Slider, Suspension straps (TRX)

e06d

Assisted jumping pistol squat

e11q

Ring Lunge

e0jf

Hanging L-scissors

or Hangboard, Doorway or unstable pullup bar +2

e069

Knees rings rollout

or Ab wheel, Suspension straps (TRX)

e0ja

Hanging knees to elbows

or Hangboard, Doorway or unstable pullup bar +2

e0jb

Hanging tuck circle

or Hangboard, Doorway or unstable pullup bar +2

e04t

Hanging leg raises toes-to-hands

or Hangboard, Doorway or unstable pullup bar +2

e11v

Inverted hang pike lifts

or Pullup bar, Monkey bars

e0o7

RTO half straddle-sit

e07s

Pike skin-the-cat

or Pullup bar, Monkey bars

e119

Tuck pullup

or Hangboard, Doorway or unstable pullup bar +2

w00f

Pullup 360

or Pullup bar, Monkey bars

e02l

Rings l-sit

Parallettes

2 exercises

e0i7

Sliding pike pull-through

e12u

Parallettes straddle L-sit

Dip station

2 exercises

e10y

Forearm support leg raise

or Parallel bars

e06f

L-sit dip

or Parallel bars

Row bar

1 exercise

e0hu

Single bar L-sit

Kettlebell

11 exercises

e1b0

Weighted wall straddle stretch

or Free Wall

e0jy

Single kettlebell clean

e14r

Weighted pistol squat

w00b

One-arm clean and press

or Dumbbell

e0jj

Single kettlebell one-leg deadlift

w006

Power clean and press

or Dumbbell, Barbell

e133

Weighted bulgarian split squat

or Plyo Box, Chair +3

w004

Power clean and jerk

or Dumbbell, Barbell

w002

Press burpee

or Dumbbell, Barbell

w00c

One-arm clean, squat and press

or Dumbbell

w005

Clean and press

or Dumbbell

Plyo Box

8 exercises

e0g5

Copenhagen plank with movement

or Chair, Bench

e0hy

Feet-elevated bridge

or Chair, Bench

e0s7

Incline bridge

or Chair, Bench

e0ey

Touchdown squat

or Chair, Bench

e10g

Elevated pistol squat

e15r

No-touch step up

e15q

Single-leg box jump

e15v

Decline downward dog one-leg squat

or Chair, Bench

Dumbbell

3 exercises

e13u

Single dumbbell clean

e13w

Single dumbbell one-leg deadlift

e13v

Double dumbbell one-leg deadlift

Bench

1 exercise

e10m

One-leg deficit hip thrust

Barbell

4 exercises

e0h6

Power clean

e0ji

One-leg deadlift

w009

Power clean and push press

w00a

Clean and push press

Free Wall

2 exercises

e0ys

Wall bridge raise

e0sb

Wall walk bridge

Stall bars

1 exercise

e116

Harop curl

or Low bar

Flag pole

1 exercise

Assisted pistol squat

or Vertical beam

Wobble balance board

1 exercise

e0f4

Wobble board deep squat

Stability ball

1 exercise

e00o

Stability ball single leg glute bridge

Exercise Partner

8 exercises

e0mf

Double pistol squat

e0lw

Low bird squat

e0ly

Bird swivel squat

e0lp

Shin on foot squat

e0lr

Foot-to-shin squat

e0lk

Low foot on hand pushup squat

e0nf

Hand-to-hand L-sit tuck

e0nl

L-sit on hand

Slider

1 exercise

Sliding pistol squat

Step platform

1 exercise

e19v

Partial one-leg sissy squat

Slant board

1 exercise

e19z

Slanted pistol squat

Advanced

Level 4 of 630 exercises

Ground (standing)

5 exercises

e0ed

Jumping pistol squat

e0ea

Dragon squat

e01c

Advanced shrimp squat

e0gy

Foot-hold dragon squat

e0py

Hand-assisted dragon squat

Ground (hands or body)

4 exercises

e0sa

Head tap bridge

e0sc

One-arm bridge

e1b8

Elevated bridge kick-over

e19g

Lotus V-sit

Rings

11 exercises

e017

Rings rollout

or Ab wheel, Suspension straps (TRX)

e05d

Incline rings rollout

e09b

Straddle rings rollout

or Ab wheel, Suspension straps (TRX)

e08x

Rings l-sit dip

e0jd

Hanging legs circle

or Hangboard, Doorway or unstable pullup bar +2

e06i

L-sit pullup

or Hangboard, Doorway or unstable pullup bar +2

e08p

Rings elbow lever

e07c

One-arm toes-to-bar

or Hangboard, Doorway or unstable pullup bar +2

e0a4

RTO straddle-sit

e0ug

Rings v-sit

e0a0

RTO l-sit

Parallettes

1 exercise

e0i8

Pike pull-through

Kettlebell

1 exercise

e19w

Weighted partial one-leg sissy squat

or Dumbbell

Plyo Box

2 exercises

e0eb

Elevated dragon squat

e03g

Elevated straddle press-to-handstand

or Chair, Bench

Long resistance band

1 exercise

e12a

Band-resisted pistol squat

Free Wall

1 exercise

e0p3

Wall straddle press-to-handstand

Stall bars

1 exercise

e0ee

Nordic curl

or Low bar

Wobble balance board

1 exercise

e0fy

Wobble board pistol squat

Ab wheel

2 exercises

e1ab

Knees ab wheel rollout

e1ac

Straddle ab wheel rollout

Elite

Level 5 of 610 exercises

Ground (standing)

2 exercises

w01w

Primary series finishing sequence 1

or Ground (hands or body)

w025

Inchworm Lalane pushup

Ground (hands or body)

2 exercises

e07h

One-arm straddle elbow lever

e079

One-arm elbow lever

Rings

1 exercise

e091

Rings L-sit typewriter pullup

Pullup bar

1 exercise

e06g

L-sit muscle-up

Plyo Box

1 exercise

e0rn

Elevated one-arm straddle elbow lever

or Chair, Bench

Barbell

2 exercises

e129

Ab rollout pushup

e12m

Barbell ab rollout

Ab wheel

1 exercise

e1ad

Ab wheel rollout

Herculean

Level 6 of 61 exercise

Barbell

1 exercise

e076

One-arm ab rollout