The inner thighs muscles are called the adductors and they include the adductor brevis, adductor longus and adductor magnus. These muscles’ main jobs are to bring your legs closer to the midline of your body and sideways across the midline, which is called adduction and transverse adduction. Exercises can be done in a seated or standing position to work your inner thighs.
Inner Thigh Squeeze
The inner thigh squeeze is a seated exercise that uses resistance from an object such as a medicine ball to work the inner thighs. The thighs squeeze inward in an adduction movement to bring the hips and legs closer toward the midline. A Pilates Magic Circle or even a pillow may be used instead of a medicine ball. Sit down in a chair or on a stability ball to begin. Have the knees bent at right angles with your feet on the floor. The medicine ball is between your thighs about two inches higher than your knees. Your hands may rest on your legs or hold the sides of your chair as you sit up tall. Then, squeeze the ball as hard as you can. Hold the isometric contraction for a few seconds. Keep your upper body still. Relax but do not let the ball drop to complete one repetition.
Cable Hip Adduction
The cable hip adduction exercise is performed standing up straight. The inner thighs perform transverse adduction in this exercise. You will stand sideways with your right side next to a cable machine. An ankle cuff is placed around your right ankle and attached to the low pulley. Your hands are on your hips. Begin by moving your right leg forward just enough so that your foot is off the ground with your leg straight. Cross your right leg in front of your left without rotating your hips. Then, move your right leg toward the machine to finish one hip adduction.
Lever Seated Hip Adduction
This exercise is done seated on a hip adduction weight machine. The movement is simple to perform, but it is still important that you watch your exercise form. Sit on the machine to begin and press your lower back into the seat. Your abs stay squeezed tight to maintain this position during the exercise. Place your legs on the machine with your knees on the leg pads. The pads go on the inside of your inner thighs and above the knees. Open your legs as far as you can without moving your back off the seat. This is your starting position. Work your adductors by pressing your legs together and touching the pads to each other. This is hip adduction. Move your legs back to the starting position to finish the exercise.
About this Author
Sarka-Jonae Miller has been a freelance writer and editor since graduating cum laude from Syracuse University in 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor.
