Muscles of the inner thigh are known as the adductors and they include the sartorius, gracilis, pectineus and adductor magnus, longus and brevis. All of these muscles run from the pelvic bone down to the inner, or medial, side of the knee joint. To preserve the integrity of your inner knees, perform exercises to strengthen these muscles.
Single Leg Stiff-Leg Deadlift
The single leg stiff-leg deadlift works the adductors, glutes and hamstrings. As an added bonus, this exercise improves balance. While standing with your feet together and arms at your sides, slightly lift your right foot off the floor. In a steady motion, bend at the hips and reach for the floor with your hands as you move your right leg straight behind your body. Slowly rise back up, repeat for a set of reps and switch sides. To increase the resistance, hold dumbbells or a kettlebell in your hands.
Ball Squeeze
The ball squeeze is an isometric exercise where you contract your muscles and hold a fixed position for several seconds. To do this exercise, sit in a chair or lay on your back with your knees bent and feet flat on the floor. Place a basketball, pillow or medicine ball in between your thighs and squeeze until you feel fatigued.
Ball Hip Adduction
The ball for this exercise is a stability ball and the exercise works your adductors from a standing position. With the ball to your right side, lift your right foot off the floor and place it on the ball with your knee bent. Slowly extend your leg to your right as you roll the ball. As soon as your leg is completely extended, roll the ball back in. After doing a set of reps, switch sides. If you have trouble balancing, lightly grasp a chair or counter.
Partner-Assisted Adduction
The partner-assisted adduction exercise requires a flat resistance band. While standing with your feet shoulder-width apart, wrap the middle of a resistance band around the inside of your right thigh and have your training partner grab the ends and stand to your right. Carefully lift your leg laterally and have your partner pull the band to get resistance. Steadily move your leg inward, lift it back out and repeat. After doing a set of reps, switch sides. If you lose your balance, grasp a chair or counter.
For a variation, perform this same exercise from a lying position on the floor with your leg extended up at an angle.
Side Bridge
The side bridge targets your inner thighs and knees from a face-up position. While lying on your back with your arms at your sides, bend your knees and place your feet flat on the ground. Steadily lift your hips off the floor to form a straight line from your shoulders to your knees. Once into this position, raise your right foot off the floor and fully extend your leg out at an angle to your right. As you do this, turn your foot so your instep faces the ceiling and lift your leg in the air. Slowly bring your leg back to the starting point and repeat with your other side.
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