The muscles of the inner thigh, also called the adductors, are responsible for movement of the leg toward the midline of the body. This movement is called adduction when the hip is straight and transverse adduction when it occurs in the horizontal plane with a bend in the hip. Specific exercises for the muscles of the inner thigh will strengthen the area to prevent sports related injuries; however, changes in muscle tone and appearance will be minimal unless the larger muscles of the thigh--quadriceps and hamstrings--are also trained. Beginners should always consult a trainer or physician before starting an exercise program.
Hip Adduction (Multi-Hip Machine)
The multi-hip machine is an excellent tool for isolating the muscles of the inner thigh. Step into the machine facing the weight stack and adjust the moving arm so that the leg pad rests 2 to 3 inches below your knee on the inside of your leg. Never place the resistance directly on your knee in any direction. Move the arm so the leg pad is outside of your body and inside of your leg. Swing your leg toward the center keeping a slight bend in your standing leg and using the handles for balance. Complete 10 to 15 repetitions on each leg.
Cable Hip Adduction
Most adjustable cable machines come with Velcro attachments for your wrists and ankles. Use this attachment on your ankle with the hook on the outside of your leg. Slide the cable hook all the way to the bottom of the pole and attach it to the ankle strap with your instep facing away from the weight stack. Step away from the weight stack so the cable is taught and your leg is extended to the side. Pull the cable towards and across the midline of your body. Complete 8 to 10 repetitions on each leg.
Side Lying Leg Raise
You will need an exercise mat or a soft floor for this exercise. Lie on your right side with your hips stacked and lined up with your shoulders and your right arm stretched out above your head. Rest your head on your right arm, bend your left hip and knee 90 degrees and rest your shin on the floor in front of you. Keep your right leg straight and slowly lift it off the floor. Lower it with control and repeat for 15 to 20 repetitions on each leg.
Sumo Squat
A sumo squat uses an excessively wide stance to target the inner thighs and hips. It is effective when performed using your own body weight or holding an external resistance, like a dumbbell. Stand with your feet wider than shoulder width and your toes pointed out. Keep your shoulders back and put your hands on your hips or hold a resistance close to your center of mass. Keeping your knees soft, sit into a deep squat and press your knees out. Push up through your heels and thighs to standing. Repeat this 10 to 12 times maintaining the same depth each time.
Member Comments