Most Documented Adductors Exercises
Free Exercise DB ranking: Adductors exercises sorted by numbered instruction steps and text length, catalog coverage, not training advice.
Catalog leader for this muscle
Band Hip Adductions carries the longest numbered instruction list among 13 ranked adductors primary-target records shown here (6 steps, 431 characters in the upstream text).
- #1
- 6 steps · Band Hip Adductions
- 54
- tagged inventory total
- 13
- primary-target rows ranked
Step count ranks documentation depth in the Free Exercise DB extract, not exercise quality or safety.
Ranked by instruction step count
Sorted by json_array_length(instructions_json) on exercises whose primary muscle is adductors.
| Rank | Exercise | Steps | Chars | Variations |
|---|---|---|---|---|
| 1 | Band Hip Adductions | 6 | 431 | 0 |
| 2 | Lateral Box Jump | 5 | 517 | 0 |
| 3 | Lateral Bound | 5 | 461 | 0 |
| 4 | Thigh Adductor | 4 | 684 | 0 |
| 5 | Adductor/Groin | 4 | 515 | 0 |
| 6 | Lateral Cone Hops | 4 | 463 | 0 |
| 7 | Lying Bent Leg Groin | 3 | 454 | 0 |
| 8 | Side Lying Groin Stretch | 3 | 428 | 0 |
| 9 | Carioca Quick Step | 3 | 359 | 0 |
| 10 | Adductor | 3 | 355 | 0 |
| 11 | Side Leg Raises | 3 | 343 | 0 |
| 12 | Groin and Back Stretch | 3 | 334 | 0 |
| 13 | Groiners | 3 | 293 | 0 |
How to read this ranking
This page lists only exercises whose primary muscle field names adductors. Tagged-inventory counts on the muscle hub can be higher because secondary tags count too. Derived ranks are labeled as our analysis; raw source counts live on each exercise record.
Where the upstream file omits a field, the exercise page says so, we do not estimate missing values. See the corrections process to report a mismatch.
Every figure on PlainExercise is compiled from public exercise-science and biomechanics references, no number is typed in by an editor. Muscle step-count ranks are computed from live SQL on the exercise table, no editor typed the order. See our editorial standards & corrections policy, the methodology & changelog, or report a data error.