The hip adductor muscles are the inner thigh muscles. When you contract these muscles, your legs come together sideways. The name of these muscles are the adductor longus, adductor magnus and adductor brevis. There are adductor machines that work these muscles seated and there are standing exercises that work the adductors, too, but side-lying exercises with and without equipment also target the adductors.
Lying Side Leg Raises
The lying side leg raises exercise combines a leg lift for the outer thighs and a leg lift for the inner thighs. The outer thigh muscles are called the hip abductors. These muscles are on the sides of the glutes. To perform this exercise, lie on your left side with your legs straight and stacked with the right leg on top. Cradle your head with your left arm, then raise your right leg toward the ceiling. This works the right abductors. Hold your right leg up and lift your left leg to touch the right. Next, lower the left leg first and follow it with the right. Repeat on the other side.
Side-Lying Straight Leg Raise
The side-lying straight leg raise isolates only the adductor muscles without using the abductors. To perform this exercise, lie on your left side with your leg straight. Bend the right knee and rotate your right hip outwards to place your right foot on the floor behind your left knee or calf. Then, contract the left adductors to lift your leg straight upward. Lower to the floor. Repeat on the other side.
Side-Lying Double Leg Lifts
The side-lying double leg lift strengthens the inner thighs and outer thighs. Both legs remain squeezed together during this exercise, which keeps the adductors active throughout. To perform this exercise, lie on your left side with your left arm straight on the floor overhead. Rest your left ear on your left bicep. Squeeze your thighs together and raise both legs toward the ceiling. Lower both legs together. This works the right outer thighs. Repeat lying on your right side to work the left outer thighs.
Weighted Side-Lying Leg Lifts
Performing exercises with only your body weight gives you the ability to do exercises anytime, anywhere. Once your legs are stronger though, these exercises won't challenge you anymore. Wearing ankle weights allows you to keep any of the side-lying exercises for the adductors challenging.
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