Physique Skool exercise tier list

Hip adductors exercise tier list

28 exact setupsBiomechanics theory ranking · Evidence grade separate

What this ranking claims

Exact setup

We score one defined setup, not an exercise name in the abstract.

Theory tier

This is a reasoned model, not a laboratory verdict. The tier uses absolute thresholds, not a forced curve.

Evidence grade

D or U shows how much direct support sits behind that judgment. It never raises the tier.

Experience

Personal experience can explain context, but it never adds points.

Complete tier board

Hip adductors: 28 exact setups.

Theory tier and evidence grade answer different questions. Read both before choosing.

Search exercisesEquipmentTierSort

Showing 28 of 28 target-specific records.

S tier

Highest-ROI defaults. Strongest mechanics-first starting points for this target.

Shared practical bandSeated hip adduction machineMachineTheory score89Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 90

Seated hip adduction machine is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

targeting4/4

productive Tension3/4

stability4/4

progression4/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Shared practical bandStanding Hip Adduction MachineMachineTheory score89Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 90

Standing Hip Adduction Machine is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

targeting4/4

productive Tension3/4

stability4/4

progression4/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Shared practical bandSeated Cable Hip AdductionCableTheory score88Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 88

Seated Cable Hip Adduction is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability4/4

progression3/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandSide-lying hip adductionEquipment not specifiedTheory score85Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 83

Side-lying hip adduction is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability4/4

progression3/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandSide-Lying Bench Cable AdductionCableTheory score81Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 77

Side-Lying Bench Cable Adduction is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandStanding cable hip adductionCableTheory score81Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 77

Standing cable hip adduction is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

A tier

Excellent options. Strong choices with a modest trade-off or more specific fit.

Shared practical bandCopenhagen Adduction (Full Lever)MachineTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

Copenhagen Adduction (Full Lever) is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; the multi-joint setup trades some local specificity for loading capacity. The main limitation is fit to the exact machine path.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Shared practical bandSliding Hip AdductionEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

Sliding Hip Adduction is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandATG (deep) loaded split squatEquipment not specifiedTheory score76Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 69

ATG (deep) loaded split squat is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension4/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandCossack SquatEquipment not specifiedTheory score76Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 69

Cossack Squat is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension4/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandLateral lungeEquipment not specifiedTheory score76Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 69

Lateral lunge is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension4/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandLoaded Cossack squatEquipment not specifiedTheory score76Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 69

Loaded Cossack squat is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension4/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandStanding Unilateral Band Hip AdductionBandTheory score74Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 65

Standing Unilateral Band Hip Adduction is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; the relatively isolated task limits competing systemic fatigue. The main limitation is band-specific resistance and load measurement.

targeting4/4

productive Tension3/4

stability2/4

progression2/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandFull-depth barbell back squatBarbellTheory score73Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 63

Full-depth barbell back squat is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension4/4

stability2/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandGoblet Sumo SquatEquipment not specifiedTheory score71Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 69

Goblet Sumo Squat is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandLong-step forward lungeEquipment not specifiedTheory score71Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 69

Long-step forward lunge is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandSumo deadliftEquipment not specifiedTheory score71Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 69

Sumo deadlift is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandSumo SquatEquipment not specifiedTheory score71Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 69

Sumo Squat is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandWide-stance 45° leg pressEquipment not specifiedTheory score71Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 69

Wide-stance 45° leg press is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandWide-stance hack squatMachineTheory score71Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 69

Wide-stance hack squat is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; the multi-joint setup trades some local specificity for loading capacity. The main limitation is fit to the exact machine path.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

B tier

Useful options. Valid movements with a higher fatigue cost or less robust mechanics.

No matches in this tier.

C tier

Valid movements. Usually outperformed by easier, more stable defaults.

No matches in this tier.

Separate dispositions

Special-use and Held are not lower tiers. They sit outside the S-to-C ladder on purpose.

Special-useNarrow tools kept for a specific role.8

Long-lever Copenhagen adductionMachineTheory score84Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 100Practicality 73

Long-lever Copenhagen adduction is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; the multi-joint setup trades some local specificity for loading capacity. The main limitation is fit to the exact machine path.

targeting4/4

productive Tension4/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Copenhagen adduction, short leverMachineTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

Copenhagen adduction, short lever is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; the multi-joint setup trades some local specificity for loading capacity. The main limitation is fit to the exact machine path.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Glute Bridge with Adductor SqueezeEquipment not specifiedTheory score69Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 63Practicality 73

Glute Bridge with Adductor Squeeze is ranked for Hip adductors because it can contribute to loaded hip adduction or deep hip extension with adductor demand, but the target share is more setup-dependent; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting2/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if exact setup geometry establishes a direct target moment and repeatable loading, or if the competing limiter proves dominant.

Sliding lateral adduction (valslide / slide board)Equipment not specifiedTheory score69Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 63Practicality 73

Sliding lateral adduction (valslide / slide board) is ranked for Hip adductors because it can contribute to loaded hip adduction or deep hip extension with adductor demand, but the target share is more setup-dependent; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting2/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if exact setup geometry establishes a direct target moment and repeatable loading, or if the competing limiter proves dominant.

Side-lying hip-adduction leg raise (bodyweight)BodyweightTheory score65Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 63Practicality 67

Side-lying hip-adduction leg raise (bodyweight) is ranked for Hip adductors because it can contribute to loaded hip adduction or deep hip extension with adductor demand, but the target share is more setup-dependent; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

targeting2/4

productive Tension3/4

stability3/4

progression2/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if exact setup geometry establishes a direct target moment and repeatable loading, or if the competing limiter proves dominant.

Adductor Ball Squeeze (Isometric)Equipment not specifiedTheory score50Evidence gradeU

Evidence U · UnresolvedStimulus 50Practicality 50

Adductor Ball Squeeze (Isometric) remains held for Hip adductors because the canonical name does not specify a mechanically classifiable loaded hip adduction or deep hip extension with adductor demand setup.

targeting2/4

productive Tension2/4

stability2/4

progression2/4

joint Fit2/4

fatigue Cost2/4

practicality2/4

individual Fit2/4

What would change it: Supply exact setup geometry, target action, resistance path, range convention, and likely limiter; then rerun the same theory rubric.

Adductor squeeze isometricEquipment not specifiedTheory score50Evidence gradeU

Evidence U · UnresolvedStimulus 50Practicality 50

Adductor squeeze isometric remains held for Hip adductors because the canonical name does not specify a mechanically classifiable loaded hip adduction or deep hip extension with adductor demand setup.

targeting2/4

productive Tension2/4

stability2/4

progression2/4

joint Fit2/4

fatigue Cost2/4

practicality2/4

individual Fit2/4

What would change it: Supply exact setup geometry, target action, resistance path, range convention, and likely limiter; then rerun the same theory rubric.

Isometric adductor ball squeezeEquipment not specifiedTheory score50Evidence gradeU

Evidence U · UnresolvedStimulus 50Practicality 50

Isometric adductor ball squeeze remains held for Hip adductors because the canonical name does not specify a mechanically classifiable loaded hip adduction or deep hip extension with adductor demand setup.

targeting2/4

productive Tension2/4

stability2/4

progression2/4

joint Fit2/4

fatigue Cost2/4

practicality2/4

individual Fit2/4

What would change it: Supply exact setup geometry, target action, resistance path, range convention, and likely limiter; then rerun the same theory rubric.

HeldThe current setup or evidence cannot support a defensible tier.0

No records in this disposition.

How we rank

Exercise selection rubric

Eight questions before one rank.

Every rank starts with a biomechanical model of one muscle and one exact setup. The model traces target demand, resistance profile, stability, progression, and fatigue before assigning a tier.

Physique Skool LawScore the setup, not the exercise name.

Targeting
01
Can the exact setup reliably bias the intended muscle instead of a neighboring limiter?
How directly the setup trains the muscle being ranked.
Productive tension
02
Can the target produce meaningful tension through a useful range of motion?
The quality of load the target receives across the rep.
Stability
03
Does the setup provide enough support for effort to reach the target muscle?
Whether balance and bracing help the lift or steal from it.
Progression
04
Can load, reps, range, and execution be progressed and measured consistently?
How cleanly the exercise supports repeatable overload.
Joint fit
05
Can the lifter train hard through tolerable positions without avoidable joint irritation?
The usable overlap between hard training and joint comfort.
Fatigue cost
06
How much non-target fatigue is paid for the local stimulus the exercise creates?
Local return relative to systemic, axial, grip, and setup fatigue.
Practicality
07
Is the equipment, setup, loading, spotting, and transition cost realistic?
How easy the movement is to perform well in a real program.
Individual fit
08
Does the exercise suit the lifter's structure, skill, history, and preferences?
The personal factors that can override a useful default.

Method

How theory becomes a tier

Theory produces the default rank. Evidence confidence and known context reversals stay visible beside it.

Step 01
Exact setup
Compare one precise variation, target, and evidence set before judging the movement.
Step 02
Biomechanical model
Trace the target action, line of force, moment demands, muscle length, and resistance profile through the rep.
Step 03
Context stress test
Check whether equipment geometry, stability, another limiter, joint fit, or program role reverses the theoretical default.

Separate lens: Program contribution

Coverage, redundancy, time efficiency, and equipment access determine whole-program ROI. They do not change a muscle-specific score.

Separate label: Evidence confidence

Confidence reports how directly the available research supports the judgment. It never becomes bonus points for the exercise itself.

Hip adductors exercise tier list

Exact setup

Theory tier

Evidence grade

Experience

Hip adductors: 28 exact setups.

S tier

A tier

B tier

C tier

Separate dispositions

Eight questions before one rank.

Targeting

Productive tension

Stability

Progression

Joint fit

Fatigue cost

Practicality

Individual fit

How theory becomes a tier

Exact setup

Biomechanical model

Context stress test