# Adductor Slide

URL: https://heatsy.app/ex/adductor-slide

Also known as: Adductor Slides, Slider Adductor Slide, Side Slide Adduction

Body region: Legs

## Muscles

- Main: Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis
- Helps: Gluteus Medius, Pectineus
- Holds: Rectus Abdominis, Transversus Abdominis

## Technique

1. Stand with one foot on a slider or towel and the other leg planted, a hand on a wall or rack.
2. Slide the sliding foot out to the side as far as you can control.
3. Pull it back in with the inner thigh and repeat; switch legs.

### Cues

- Keep the standing knee soft and the hips level.
- Control the slide on the way out.

### Common mistakes

- Letting the slider fly out fast.
- Leaning the torso sideways.
- Sliding out so far that you feel a pull in the groin.

## Alternatives

- [Side-Lying Hip Adduction](https://heatsy.app/ex/side-lying-hip-adduction)
- [Cable Hip Adduction](https://heatsy.app/ex/cable-hip-adduction)