Adductor Dips
Learn Adductor Dips for full body with step-by-step Flexor cues.
Overview
Adductor Dips is an intermediate mobility exercise on Flexor that mobilizes the adductors (inner thigh), glutes and hip flexors. A controlled exercise focusing on hips/groin to improve movement quality and body control.
What Adductor Dips targets
You'll feel it most through the hip adductors, gluteus maximus and triceps brachii, working the adductors (inner thigh), glutes and hip flexors.
Why add Adductor Dips to your routine
May improve hip rotation and adductor/hip-flexor tolerance for squatting, running, and sitting. Done regularly, small comfortable reps add up faster than occasional forced ones.
- Targeted, controlled work through the adductors (inner thigh), glutes and hip flexors.
- An intermediate-friendly movement you can repeat with no equipment.
Who it's for
It works well once the basics feel comfortable and you want more range or control, and it carries over well to activities like athletics, football and cycling.
When to do it
Fit it into a warm-up, a cool-down, or a standalone mobility break whenever the area feels tight. Most people spend around 45 seconds on it.
Adductor Dips is a movement exercise that targets the hip capsule, glutes, hip flexors, and inner thigh/adductors. Use smooth, controlled effort and stop short of sharp pain. For stretching-based movements, aim for a mild-to-moderate pull and hold steadily; for strength/isometric movements, keep alignment rigid and braced. This makes it useful for warm-ups, cool-downs, and mobility routines, and it can help AI match the exercise to goals like improving range-of-motion, reducing stiffness, building stability, or preparing for training.
Setup cue
Stand wide with toes angled slightly out and hands on hips or thighs. Shift weight into one leg, bending that knee while the other leg stays long.
Practice notes
In Flexor, Adductor Dips is typically prescribed as about 45 sec per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Adductor Dips.
Follow these cues in order. Move with control and stay in a comfortable range.
- Stand wide with toes angled slightly out and hands on hips or thighs.
- Shift weight into one leg, bending that knee while the other leg stays long.
- Sink only until you feel a comfortable inner-thigh stretch on the straight-leg side.
- Press through the bent leg to return to center, then repeat side to side.
Cues that help the movement stay smoother and more controlled.
- Move with control and keep breathing steadily.
- Maintain stable posture; avoid compensating with other joints.
Patterns to watch for so the shape stays clearer.
- Rushing through reps or forcing range instead of moving with control.
- Holding your breath—use steady breathing to reduce tension.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Move within a comfortable range—stretching should feel like mild-to-moderate tension, not pain.
- Avoid bouncing in stretches; use steady holds and controlled movement.
Why people include this movement in their practice.
- May improve hip rotation and adductor/hip-flexor tolerance for squatting, running, and sitting.
Similar movements to explore next
-
Adductor Rocks
A dynamic mobility drill to warm up hips/groin and improve joint range-of-motion with controlled movement.
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Frog Pose
Practice Frog Pose to open full body with a controlled Flexor stretch and clear movement cues.
-
Lizard Pose
Practice Lizard Pose to open full body with a controlled Flexor stretch and clear movement cues.
-
90/90
Use 90/90 as a mobility drill for full body to improve range and movement quality in Flexor.
-
Butterfly
Use Butterfly as a mobility drill for full body to improve range and movement quality in Flexor.
-
Reclined Butterfly
Use Reclined Butterfly as a mobility drill for full body to improve range and movement quality in Flexor.
-
Reverse Butterfly
Use Reverse Butterfly as a mobility drill for full body to improve range and movement quality in Flexor.
-
90/90 Hip Switch Extension
Use 90/90 Hip Switch Extension as a mobility drill for full body to improve range and movement quality in Flexor.
Common questions
Which body areas does Adductor Dips target?
Adductor Dips is a mobility movement that mainly targets your adductors, glutes, and hip flexors. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Adductor Dips work?
Primary muscles associated with Adductor Dips include hip adductors, gluteus maximus, and triceps brachii. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Adductor Dips suitable for beginners?
Adductor Dips is listed as intermediate in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Adductor Dips?
In Flexor, Adductor Dips runs for about 45 sec per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Adductor Dips?
Adductor Dips has 4 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Adductor Dips?
No. Adductor Dips is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Adductor Dips?
Adductor Dips appears in guided Flexor sessions such as Warm-Up: Full-Body Shakeout and Post-flight Mobility. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
