You don't need to be an equestrian to benefit from strong inner thighs and glutes. The inner thighs, or adductors, and glutes are key muscle groups that aid in core stabilization, which is your body's ability to maintain posture and balance. A strong core will reduce the likelihood of sustaining an injury in sports and everyday activities, as well as improve your ability to produce force. If you do happen to hop into a saddle, you'll be grateful for the inner thigh and glute strength.
Kneeling Mini Ball Squeeze
The kneeling mini ball squeeze is considered a glute-targeting exercise, but the inner thighs work to support the torso in a kneeling position and to squeeze the ball. You'll need a medicine ball, preferably a small, soft ball, but any med ball will work. Begin by kneeling on the floor with a medicine ball on the floor between your ankles. then straighten your spine and position your hips in line with your knees and shoulders. You can relax your arms at your sides or place them on your hips. Flex your glutes to squeeze the ball--do not use your calf muscles to squeeze. Once flexed, hold the squeeze momentarily and then relax.
Zipper Kick
The zipper kick primarily uses the adductor muscles, but the glutes and quads are also strengthened. To start this exercise, lie on your back with your legs straight in the air in line with your hip bones and aimed toward the ceiling. Your heels should touch, but turn your toes out at 45-degree angles. The feet position is important for activating the adductors in the eccentric movement of the exercise, which is the part where your muscles are working against the resistance of gravity. From there, bend your knees to your sides and lower your legs as far as you can while still touching your heels together. Squeeze your inner thighs and press your legs straight to complete the exercise.
Stability Ball Straddle
One of the most challenging ways to work your inner thighs, glutes and other muscles of your core is to straddle a stability ball as you would ride a horse. This involves sitting on a ball and using your inner thighs to squeeze the ball and hold yourself in place. To get into position, bend over to hold the front of the ball in place and put one thigh on each side to straddle it. Squeeze the ball with your thighs as hard as you can and bend your knees to tuck your legs at your sides. Then sit up slowly and release your hold on the ball to bring your arms up to your sides. You can use your arms for balance until you feel secure on the ball. Straighten your spine and look forward.
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