Build STRONG Inner Thigh Muscles With These 5 Exercises!!

The inner thigh muscles (adductors) are a muscle group that are overlooked by MANY! Yes, YOU! 😉

Here are 5 inner thigh strengthening exercises that do MUCH more than simply strengthen the adductors! So you can accomplish a lot more in less time!

Most of these exercises require a minimal amount of equipment so they can be done at home or the gym.

#1) Sway Squats

This exercise also improves lateral mobility, and strengthens the glutes, quads, lower leg and foot muscles.

⁣Coaching Tips:⁣⁣

⁣⁣Adopt your preferred foot width and position. Your feet will likely be significantly farther apart than during your regular squatting stance.

Perform a squat and lower yourself down to a range where you are able to maintain proper form. Maintain this depth for the duration of the exercise.

Grab onto a dumbbell (or other weighted object) with both hands. The weight should be in the center of your body, and between your legs.

Keep your arms rigid, and pretend you are trying to crush oranges in your armpits. This will help keep your arms and the weight from swinging.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.

While remaining in the squat stance, extend your one knee and press your body laterally, and transfer most of your weight to your opposite leg. When you reach your end range, your leg should be in a squat position, and your knee should be in line with your toes. As for your other leg, your knee should be fully extended (or close to it).

On the planted/squatting side, keep your weight centered over the middle of your foot the entire time. Your heel and the base of your big and baby toes should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-12 reps per side.

#2) Banded Hip Flexor Marches From Long Lever Copenhagen Plank

This exercise also strengthens the hip flexors, improves lumbo-pelvic stability (think core), and shoulder and scapular stability.

Coaching Tips:

Place a resistance band around your feet.

Fully extend your leg and place your lower leg and foot on a stable elevated surface.

Get into a side plank position from your forearm and ankle/foot. Your body should be in a straight line from your head to foot.

Your shoulder should be above your elbow.

If this fully extended position bothers your knee/any other part of your body, opt for the bent knee variation (your knee should be bent to 90 degrees, and your knee, lower leg and foot should be on the surface).

Now use your adductors/inner thigh muscles and press your body away from the surface and towards the ceiling. Maintain this press for the duration of the exercise.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.

While remaining still, perform a “march” and bring your knee and thigh in towards your body.

Gain a moment of control, then return to the starting position with complete control.

For the duration of the exercise, press 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 on your shoulder.

For the duration of the exercise, your body should remain in a straight line from your head to foot.

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.

Do 2-3 sets of 6-12 reps per side.

#3) Dead Bugs With ISO Block Adductor Press

This exercise also improves lumbo-pelvic stability (think core). If you don’t have a yoga block you can use a roller, pillow, or other similarly sized/weighted object.

Coaching Tips:

Lie on your back on the floor. Your head, torso, and hips should be in a stacked/level 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), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt.

Now 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 top/starting position.

When you return to the starting position pause and do a proper reset.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

Do 2-3 sets of 5-10 reps per side.

The Ultimate Lower Body And Core Program

Build STRONG legs, glutes, and core muscles, and improve your mobility and athleticism with mostly dumbbells and some bands! Currently being followed by THOUSANDS of people in at least 50 countries. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!

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#4) Half Kneeling Hinges + Adductor Strengthener + Posterior Band Resistance

This exercise also strengthens the glutes and hamstrings, improves lumbo-pelvic stability (think core), and hip and hamstring mobility.

Coaching Tips:

Attach a band so it is behind you, and loop the band around your hips. There should be resistance in the band for 100% of the exercise. The band should be attached so it is lower than hip level.

Kneel on one side. Your thigh should be in a vertical position. On the other side, fully extend your leg, and place it in a lateral position.

Your head, torso, and hips should be in a stacked/level position.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.

Now hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. When you are hinging, pretend you are “pulling” your body back/down with your posterior chain muscles. Don’t just mindlessly drop down.

Gain a moment of control in the bottom position, then press your body away from the floor and back to the top/starting position using your extended leg. Really focus on using your adductors (inner thigh muscles).

Do not relax or lose tension when you are in the bottom position.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-15 reps per side.

#5) Kneeling Adductor Slides

This exercise also improves hip mobility.

You can use slides or towels. If it’s more comfortable, you can also kneel on a pillow(s).

Coaching Tips:

Kneel on sliders or towels. Your head, torso and hips should be in a stacked/level 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), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.

⁣Now slowly slide your knees laterally to a range where you are able to maintain proper form and where it feels comfortable. ⁣Use your adductors to control the movement.

Once you hit your end range, really use your inner thigh muscles (adductors) and return your body to the top/starting position.⁣ ⁣⁣⁣

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

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.⁣⁣⁣

Do 2-3 sets of 10-15 reps.

Build full body strength, mobility, and athleticism with mostly dumbbells and some bands. For ‘’experienced’’ beginners to intermediates in terms of training experience and ability, and also coaches. You should have 3-6 months minimum of strength training experience (my recommendation). Home workout friendly, and great for gym workouts!

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