The inner thigh consists of three muscles: the adductor brevis, the adductor longus and the adductor magnus. The adductor brevis and longus enable you to flex your leg at the hip, while the adductor magnus is what allows you to extend the leg. The adductor magnus and adductor brevis work together to externally rotate the leg. Strong adductors not only aid the body in side-to-side motion, but also help protect the knees from injury.
Inner-Thigh Lift
Lie on your left side. Gently rest your head on your left arm, finding a comfortable position that supports the neck. Bend the right leg over the left leg so your foot is flat on the floor. Slowly lift the left leg six inches or so off the floor using the adductor, or inner thigh muscle. Hold this position for a second, then lower back to the floor. Repeat this exercise on the right leg.
Complete two sets of 10 to 12 reps two or three times a week on nonconsecutive days to allow for muscle recovery.
Side Lunge
This exercise targets the adductors as well as the glutes, the abductors and the quads. This exercise can be made more challenging by holding a weight.
Begin by squaring off your feet and standing with your legs hip-width apart. Contract your core as you allow your bodyweight to shift back on your heels. Next, inhale while unweighting your right leg, stepping to the right and keeping your feet parallel. Bend at the hips, shifting your weight fully onto the right foot. The right knee should align over the middle of the right foot, but not past the foot. The left leg is fully extended and the left foot remains flat against the floor. Use your arms to help maintain your balance.
Finally, exhale and push off with your right foot, returning to the start position. This is one rep.
Complete two to three sets of 10 to 12 reps two or three times a week on nonconsecutive days.
Seated Leg Raise
Sit in a chair, grasping the sides with your hands. Keep your knees bent at 90 degrees and your feet firmly planted on the floor. As you inhale, slowly lift the left leg with toes pointed toward the ceiling. Breathing normally, hold this position for 30 seconds. Inhale while lowering the leg. Next, repeat this exercise on the left leg.
Do two to three sets of 10 to 12 reps on each side two or three times a week on nonconsecutive days.
Adductor Squeeze
Lying on your back, bend your legs at the hips and place a Swiss ball between your knees and ankles. Gently squeeze the ball, applying even pressure from both legs, using your adductors. Hold this position for two to three seconds, then release. This is one rep.
Do two to three sets of 10 to 12 reps on each side two or three times a week on nonconsecutive days. This exercise can also be performed in a seated position.
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