The inner thigh is one of the most important areas in determining the overall aesthetic shape of the legs. With adequate equipment, there are a variety of exercises that can effectively target the inner thigh muscles. If you're looking to develop and tone this area, familiarize yourself with specific exercises that will target the inner thighs.
Toes-out Leg Press
The toes-out leg press works the entire thigh, with an emphasis on the inner muscles of the quadriceps. Seat yourself on the leg press machine with your buttocks flat on the seat and your back flush against the back rest. Grasp the side handles with both hands. Brace your feet against the foot pad so that your knees are bent at least 90 degrees and you toes are pointing outwards at an angle of approximately 45 degrees. Keeping your torso static, press your feet forward against the foot pad until your legs are nearly straight, but avoid locking out your knees. Pause, then allow the foot pad to return to the starting position in a slow, controlled inverse motion.
Seated Hip Adduction
The seated hip adduction machine targets the adductor muscles of the inner thigh. Seat yourself on the adductor machine so that your buttocks are flat on the seat and your back is flush against the back rest. Grasp the side handles with either hand. Spread your legs and brace the inner portion of your thighs and calves against the appropriate pads on the leg levers. Keeping your torso static, pull your legs together using your adductor muscles until the leg pads from either side come into contact with one another. Squeeze your adductors, pause, then allow the leg pads to return to the starting position in a slow, controlled inverse motion.
Cable Hip Adduction
The cable hip adduction is designed to target the adductor muscles of your inner thigh, one leg at a time. Attach an ankle loop to the right hand cable on the cable crossover machine, and secure the ankle loop to your right ankle. Position yourself between the two cables, facing forwards, close enough to the left hand cable so that you can grasp the left handle for support. Standing on your left leg, allow your right leg to extend out towards the origin of the right cable. Stand up straight and place your right hand on your stomach or hip. Using your right adductor muscle and keeping both legs straight, pull your right leg towards your left leg in an arcing motion until it crosses over the front of your left leg. Pause, then allow your right leg to return to the starting position in a slow, controlled inverse motion. Repeat for the left adductor.
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