Your inner thighs, or adductors, work with other muscles in your legs and hip to move your leg and hip joints in different directions -- such as moving your leg toward and away from the center of your body. They also stabilize your legs and pelvis when you move to keep your ankles, knees and hip in alignment. Physical therapist Gray Cook, author of "Movement," recommends that you exercise from the ground position first before transitioning to a standing position.
Floor Bridge With Knee Squeeze
Step 1
Lie on the ground on your back with your feet about hip-width apart. Place a yoga block between your knees and put your arms by your sides on the ground.
Step 2
Exhale and lift your buttocks off the ground, squeezing the yoga block together. Hold this position for three deep breaths.
Step 3
Inhale and lower your buttocks to the ground. Perform three sets of eight to 10 reps.
Overhead Squats
Step 1
Hold a 4-foot long dowel over your head with both hands, and stand with your legs about shoulder-width apart.
Step 2
Inhale and squat down as low you can while keeping your torso upright and your arms over your head. Keep your knees and feet pointing forward.
Step 3
Exhale and stand straight up without moving your spine. Perform three sets of 10 reps.
The Pistol
Step 1
Wrap the middle of a strong elastic band around a pullup bar. Grab each end of the band with each hand and stand away from the bar until the band is slightly taut. Stand with your right leg extended in front of you and keep your arms straight.
Step 2
Squat down as low as you can while keeping your torso upright. Do not pull the band as you squat. Keep your right leg parallel to the ground. Hold the deep squat position for two seconds.
Step 3
Exhale and stand straight up without pulling on the band. Perform three sets of five to six reps per leg.
Things You'll Need
- Yoga block
- Elastic band
- 4-foot long dowel
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Movement"; Gray Cook; 2010
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