The inner and outer thighs, or adductors and abductors, respectively, are active in most compound leg exercises. Compound exercises are those than involve the use of at least two joints, such as squats and lunges. To shift the focus directly to the adductors and abductors, you must involve the movement of bringing the leg towards the midline (adduction), or moving the leg away from the midline (abduction).
Abbduction/Adduction
Adduction and abduction can be done easily on any cable machine with the right attachment. Using an ankle strap and an appropriate weight, balance on the leg that is not strapped in and lift away for abduction, or towards the body for adduction. If weights are not available, you can either stand and do the exercise, or lay down. The weight will increase the intensity of the exercise, making the muscles work harder.
Lateral Step Up
The lateral step up is a simple variation to the step up exercise that incorporates quite a bit of inner and outer thighs. Use either a small bench or stool, stand to one side of the bench and step up laterally. From here, you can either go all the way over and back, or step back down, working one leg at a time. To increase the difficulty, hold dumbbells or a barbell of appropriate weight.
Plie Squat
The plie squat is another common exercise that brings attention to the inner and outer thighs. To do a plie squat, take a wide stance and angle the feet out at roughly 45 degrees. Then, in a controlled motion, bend at the hips and knees, keeping the back straight and the chest up, into a squat and return to the top. To increase intensity, hold a dumbbell between your legs.
Lateral Lunge
The lateral lunge is a variation of the forward lunge that places a much greater amount of work on the outer thighs. Standing with your feet together, step laterally, allowing your hips and knee to bend on the moving leg only. At the bottom of the lunge, your ankle, knee, hip and shoulder should be in a straight line. The opposite leg, with the planted foot, should remain straight. Push back to the starting position. You can alternate sides, or do all one side then switch.
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