Leg Adduction off Edge of Bench
Targets the adductors with a controlled adduction pattern; builds strength, control and mind-muscle connection.
LegsIntermediateStrengthAdduction
At a glance
| Muscles worked | Primary: Adductors. Secondary: Core |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Adduction |
| Sets & reps | 3 sets × 12-15 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Lie on your side at the edge of the bench with the top leg bent in front for support.
- Extend the bottom leg straight.
- Lift the bottom leg up toward the ceiling using the inner thigh.
- Lower slowly and repeat, then switch sides.
Equipment
- Flat bench
Coaching tips
Benefits
Targets the adductors with a controlled adduction pattern; builds strength, control and mind-muscle connection.
Common mistakes
Rushing the reps or letting the form break down.
Make it harder
Increase the load, reps, or time under tension.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.