The words "adduction" and "abduction" are often used to describe exercises for the inner and outer thighs. These are fancy terms for inward and outward movement of the legs, respectively. The best exercises for your inner and outer thighs are ones that you do with proper form and technique. Even the best exercises can be bad if executed with poor form. The best inner and outer thigh exercises work the vastus medialis, adductor magnus, illiacus, psoas major and vastus lateralis muscles.
Side Lunges
Side lunges work your outer thighs and they are done with a pair of dumbbells. Stand with your feet together, the dumbbells held against the front of your thighs and your palms facing you. In a steady motion, step laterally to your right and lower your body by bending your knee. Once you feel a strong contraction on your outer thigh, step back to the starting point and repeat with your left leg. Continue going back and forth for 10 to 12 repetitions. When lunging, push your butt backward, keep your back straight and core tight.
Sumo Squats
Sumo squats work your inner thighs and glutes. Stand with your feet in a wide stance, your toes turned out 45 degrees and hold a dumbbell between your thighs in a vertical position. Your hands should be wrapped around one weighted end of the dumbbell. Keeping your back straight, core tight and gaze fixed forward, lower yourself down until your thighs parallel the floor. Steadily rise back up and repeat 10 to 12 times.
Seated Adduction
Seated adduction works your inner thighs on an adduction machine. Sit on the seat with your feet on the foot rests, inner thighs touching the padded levers and hands grasping the handles at the bottom of the seat. Your legs should be in a V-shape at this point. In a steady motion, press against the levers and move your thighs together. Slowly spread your legs apart and repeat for 10 to 12 repetitions.
Ball Squeeze
Ball squeezes work your outer thighs and you need a wall to do them. Hold the ball against the wall at waist height with your right side facing the ball. In a steady motion, lift your right leg, bend your knee and place the side of your thigh against the ball. Forcefully press into the ball and hold for a full second. Slowly release the pressure and repeat. After doing 10 to 12 reps, switch sides.
Standing Abduction
Standing abduction works your outer thighs. Stand with your feet together and your hands on your hips. In a steady motion, raise your right leg laterally in the air as high as possible and hold for a second. Slowly lower and repeat. After doing 10 to 12 reps, switch legs. To increase the resistance, wear ankle weights. If you have a hard time balancing, place your hand on a chair.
Lying Adduction
Lying adduction targets your inner thighs. Lie on your left side with your left leg straight, right knee bent and right foot placed on the floor in front of your left knee. In a steady motion, lift your left leg two to three inches off the floor and hold for a full second. Slowly lower and repeat. After doing 10 to 12 reps, switch sides.
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