Many people overlook strengthening the adductors. If you want stronger inner thigh muscles, give these 5 adductor exercises a try.
#1) Band Resisted Kneeling Adductor Slides
This exercise, which strengthens the adductors and improves hip controlled mobility, is deceptively tough!
Coaching Tips:
- Fasten a resistance band around a secure surface, and loop the band around your knee. There should be resistance in the band for 100% of the exercise, and the resistance should be coming laterally.
- Kneel on a slider or towel. Your head, torso, and hips should be in a stacked position.
- Place your knees so they are approximately hip to shoulder width apart.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now slowly slide your knee laterally (knee where band resistance is being applied), and to a range where you are able to maintain proper form (and where it feels comfortable).
- Once you hit your end range, really squeeze your inner thighs (adductors), and return your body to the top/starting position.
- For the duration of the exercise, do not allow your shoulders to shrug or round, or shoulder blades to elevate.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or weight to shift from knee to knee.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
#2) Single Leg Banded Adductions
Here is a very simple and effective way to strengthen your adductors. This exercise also strengthens the muscles in the foot and lower leg (on the planted side). This exercise is actually a lot tougher than it looks!
Coaching Tips:
- Attach a resistance band around a secure surface. There should be resistance in the band for 100% of the exercise.
- Loop the band around your lower leg on the side of your body that is closest to where the band is fastened.
- On your planted side form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.
- While keeping your leg fully extended and ankle in a fixed position, use your adductors and bring your leg across the midline of your body.
- Then perform the reverse movement and return your leg to the starting position.
- Really focus on using your adductors, and perform 100% of the movement with complete control. Use a range that allows you to maintain proper form.
- On the planted side, do not allow your knee to fall inside or outside of your foot. Maintain the tripod base for the duration of the set.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!
#3) Copenhagen Plank Lift-Offs
This exercise strengthens the adductors, improves lumbo-pelvic stability, and shoulder and scapular stability.
Coaching Tips:
- Bend your knee of your upper leg to 90 degrees, and place your knee/lower leg on a box, bench, or other stable elevated surface.
- Get into a side plank position from your forearm and knee/lower leg. Your shoulder should be above your elbow.
- Now use your adductors (inner thigh muscles) and press your body away from the surface and towards the ceiling.
- Pause for a count in the top position.
- Then use your adductors to control the movement as you lower your body towards the floor and to a range where you are able to maintain proper form.
- For the duration of the exercise, pay attention to your supporting arm. Push away from the floor/towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
#4) Lateral Squats
This exercise strengthens the adductors, quadriceps, and glutes, and improves mobility.
Coaching Tips:
- Adopt your preferred foot width. Your feet will likely be much farther apart than in your regular squat stance.
- Your head, torso, and hips should be in a stacked position.
- On the squatting foot, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the set. Pretend you are suctioning or screwing your foot to the floor.
- Hold a weight in your preferred position. You may also use a band. Keep your arms rigid, and pretend you are trying to crush something in your armpits. This will help keep your arms and the weight(s) from swinging.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now travel horizontally/diagonally and perform a lateral squat. Once you hit your end range (a range where you are able to maintain proper form), press away from the floor with your planted leg and return to the top/starting position.
- Imagine a horizontal line is drawn on the floor between your two feet. The entire time, your body should travel horizontally on this line. You can also imagine a wall is directly in front of and behind you. Do not let your body travel forward or back and strike the wall.
- Aim to do most of the work with your squatting leg, versus pushing off with your extending leg.
- When you are performing the squats, pretend you are “pulling” your body down with your legs. Don’t just mindlessly drop down.
- Do not relax or lose tension when you are in the bottom position.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.
- In terms of breathing, do what works and feels best for you.
#5) Dead Bugs With Isometric Adductor Press
This exercise improves lumbo-pelvic stability, and strengthens the adductors.
Coaching Tips:
- Lie on your back on the floor. Your head, torso and hips should be in a stacked position.
- Bend one knee to approximately 90 degrees.
- On this side, press your inner thigh (just above your knee) into a yoga block, and press the hand that is on the opposite side of your body into the yoga block. When you do this you should really feel your adductors. Maintain this press for the duration of the exercise.
- On the other side, fully extend your knee and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. For most individuals, I recommend keeping the knee bent.
- Extend your other arm so it’s vertical and in line with your armpit.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection).
- Now contract your core muscles, steadily exhale through your mouth, slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form.
- Gain a moment of control, and then return your arm and leg to the starting position.
- When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset, and this makes the exercise quite ineffective.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor.
Join THOUSANDS Of People From 86 Countries Worldwide And Get The Ultimate Pull-Up Program Now
