The quadriceps and leg adductor muscles are both in the thigh. The quadriceps muscles run along the front of the thigh. The leg adductor muscles are on the inside of the thigh, allowing the leg to move toward the center line of the body. Many exercise machines are designed to isolate these areas, however, you can train these muscles without any specialized machines as well.
Stair Workout
Climbing stairs is an effective workout for the quadriceps. You can combine aerobic training and quadriceps training with this exercise. Bleachers are a great place to do a stair workout; however, if you do not have access to bleachers, a stair stepper machine or even a staircase in your home will suffice. While climbing stairs for exercise, keep your climbing knee at a 45-degree angle. Use the railing on a staircase or bleacher or the handle on a stair stepper machine if needed.
Squats
Squats are phenomenal for working the quadriceps muscles. They can be done with or without weights. Place your feet shoulder-width apart with toes pointing forward. Keeping your abdominal muscles pulled in tight toward your spine to protect your back, bend your knees and lower toward the ground. Your buttocks should jut out and your shoulders, knees and toes should remain in a straight line. Do not bend your knees beyond a 45-degree angle. Keep your eyes up and looking forward. Raise your body back up straight. Repeat three sets of eight to 12 repetitions.
Ball Squeeze
The leg adductor muscles can be difficult to isolate. Lie on your back. With your feet flat on the ground and your knees bent, place a resistance ball between your knees and squeeze. Use small pulses in quick succession to squeeze the ball. Three sets of eight to 12 squeezes should be enough to get your inner thighs burning.
Stretching
After training your quadriceps and leg adductor muscles so intensely, do not forget to stretch them. Standing on one foot, with your hand against a wall for support, lift your other foot toward your buttocks. Grab your foot and pull it closer into the buttocks. Take a seated position, with both knees bent and the bottoms of your feet touching. Press down on your knees with your elbows while grabbing your ankles. Keep your back straight and abs pulled in.
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