Hip Adductor Exercises

The hip adductors are a group of three muscles that work together to pull and rotate the thighs and hips inward. Hip adductor exercises strengthen thigh muscles, contribute to proper posture and slim the inner thighs. Strong hip adductor muscles reinforce knee alignment, protecting them during physical activity.

Lunges

A lunge is a lower-body exercise that stretches and strengthens the hip adductors. The inner thighs are lengthened and stretched during lunges. Stand your feet hip-width apart, bend your knees and straighten your back. Step your right foot forward 3 feet, stacking your knee directly above your ankle. Lift onto the toes of your left foot and drop your left knee toward the ground, stopping before it hits the floor. Push up through your right heel and return to standing. Do 10 more lunges and then switch legs, doing 10 on the opposite side.

Wall Squat & Ball Squeeze

Wall squats challenge the inner thigh muscles and strengthen the adductor muscles. Squeezing thighs against a rolled towel during a squat provides additional challenges for the adductor muscles. Press your head, shoulders and back against a wall. Adjust your feet until they are shoulder-width apart and walk them 6 inches in front of your body. Slide down the wall and lower your hips toward the ground. Stop when the back of your legs are parallel to the ground. Place the towel between your thighs. Squeeze your thighs against the towel and maintain the tension in your thighs. Hold for 45 seconds. Remove the towel and return to standing.

Side-Lying Hip Adduction

Side-lying hip adduction isolates your adductors. While squats and lunges use the adductors in addition to other muscles, this exercise uses only the adductor muscles. Lie on your right side with your legs straight. Stack your shoulders, hips, knees and feet directly on top of one another. Bend your right arm and place your hand under your head--rest it there during the exercise. Extend your left arm and place it on top of your left hip. Slide your right leg forward and place it in front of your left leg. Rest both legs' heels on the ground. Lift your right leg 2 to 3 inches off of the ground, pause and lower to the starting position. Do not rotate, turn or move your top leg during the exercise. Keep your legs straight. Repeat this 15 times before turning to your other side and doing the same with your opposite leg.

Plie Squat

The wide stance and toe positioning during plie squats activates and uses the adductors. Stand up straight. Widen your stance until your feet are slightly wider than your shoulders. Rotate your heels outward, turning your toes until they form a 45-degree angle. Lift your arms directly in front of your body, stopping when they are parallel to the floor. Stick your butt out and lower your hips toward the ground. Protect your knees--try to align your knees with your small toes as you lower your body. Stop when the backs of your legs are parallel to the ground. Push up through your heels to return to standing. Complete 15 repetitions.