The adductors are three muscles located along the inner thigh: the adductor brevis, adductor magnus and adductor longus. The muscles are collectively responsible for moving your legs toward the center of your body. Mike Fry, owner of Grapplers Gym, a training center for wrestlers and mixed martial arts fighters, recommends strengthening the adductor muscles of the inner thigh to help prevent groin injury.
Side Lunge
Side lunges work your inner and outer thighs, as well as your glutes and quads. Stand with your feet hip-width apart, toes pointed forward. Take a large step to your right side, slowly shifting your weight to your right foot while pushing your hips backwards. Shift toward your right foot until your knee is above your toe and your shin is perpendicular to the floor. Push off with your right leg to return to the starting position. Repeat with your left leg.
Lying Hip Adduction
Lying hip adductions target your adductor muscles, while engaging your abs, glutes, quads and hamstrings as well. Lie on your side with your legs extended and your head resting on one arm. Point your toes forward, keeping your feet perpendicular to your legs. Shift your lower leg forward so it rests in front of your upper leg. Slowly raise your lower leg off the floor as far as you can without rotating your hips. Lower your leg back to the floor and repeat. Turn to your other side to work your other leg.
Scissor Kick
R. Marcus Minier of the Sports Club/LA in New York City suggests scissor kicks to tone and strengthen the muscles of your inner thighs from home. Lie on your back with your arms at your sides and your legs fully extended. Point your toes, and raise your legs to make a 45-degree angle with the floor. Briskly cross and uncross your legs, alternating one leg in front of the other. Keep your legs extended and your toes pointed throughout the movement.
Single-Leg Knee Adduction
Standing single-leg knee adduction works your inner thigh adductors while engaging your abdominal muscles for balance. Stand with your feet shoulder-width apart, and place your hands on your hips for balance. Lift one leg off the ground while bending the knee 90 degrees. Balance on one foot as you move the lifted knee away from and back toward your body. Repeat with the other leg.
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