What Are Inner Thigh Exercises?

The muscles of the inner and outer thigh are part of the major muscle group named abductors, which are used to move the leg away from the body, and adductors, which pull, or adduct, the limbs inward toward the center of the body or toward the opposite limb. The medial adductors are located on the insides of the thighs, where they work with other muscles to move, rotate and flex the legs and inner thighs. Inner thigh exercises work the adductors.

Adductors

The three medial adductors located in your legs are the adductor brevis, adductor longus and adductor magnus, a small part of which is called the adductor minimus. The adductors work with the pectineus muscles to move your thighs inward. The adductors also rotate your thighs outward and move your leg to the opposite side of your body, as in the movement to cross your legs. The gracilis muscle pulls the knee upward and across the front of your body and assists in rotating your leg.

Exercises

Work your inner thigh adductors by performing exercises such as the inner thigh lift, which is performed while lying on your side on the floor with one leg straight and the other leg crossed over the straight leg and bent at the knee with the foot on the floor near your hip area. Use the resistance provided by the inner thigh muscle to lift and lower your straight leg.
A stretching exercise that works your inner thigh muscles requires you to sit on the floor with your knees bent and your feet flat on the floor, side by side. Lower your knees to the floor and allow the soles of your feet to touch. Grasp your ankles and lean forward until you feel the stretch in your inner thigh muscles -- hold the position for 30 seconds. Return to the starting position and repeat the stretch.

Resistance

You can perform exercises for your thigh muscles using weights or weight machines for resistance or strength training. Use ankle weights or resistance bands to perform the leg lift, such as with the standing hip adduction, which involves lifting your leg forward against the resistance of a rubberized band. The standing low cable adduction exercise uses a weight machine that provides the resistance as you lift your leg while standing.

Technique

Assuming and maintaining proper form ensures that the correct muscles are being worked. A gradual increase in repetitions, such as starting with eight and increasing to 12, allows you to move at a pace that is comfortable and safe. Controlled speed during lifting and lowering helps you get the full benefit of working the muscle. Jerky movements when performing strength or resistance exercises can injure your muscles and connective tissues. Progressive resistance, such as starting with lighter weights and working your way up to heavier weights, allows you to continue challenging your muscles.