10 exercises for the inner thigh

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Choose exercises with your own weight or additional equipment - and forward to perfect forms.

On the inner part of the thigh are the large, long and short adductor muscles, comb and thin muscles. They bring and flex the hip, and also rotate it outward. It is these muscles that we will be pumping.

Bodyweight Exercises

Breeding legs

Press your lower back to the floor, bend your legs slightly at the knees. Bring your legs together and apart 20 times, rest and do two more approaches.

The exercise will be even more effective if you hang weights on your feet.

Bringing the hip from a lateral position

Lie on your side using your forearm. The leg, which is below, is straightened, the second is bent at the knee. Raise your straight leg off the floor, hold it for one or two seconds and lower it.

Perform three sets of 10 times on each leg.

Side lunges

Deep lunges to the side put a good load on the inner thigh. Keep your hands on your belt or in front of you, try not to round your back.

Perform three sets of 15 lunges in each direction.

Plie or sumo squats

In order for the squats to pump exactly the inner part of the thigh, you need to put your legs wider, turn your socks to the sides and squat deep, trying to keep your knees looking out to the sides.

Do three to four sets of 20 squats.

Exercises with optional equipment

Mixing with a Pilates ring

You can find a Pilates ring at the gym or buy it at a sports equipment store.

Lie on your side, place the ring between your legs at ankle level or slightly above, and lower your leg against resistance.

Do three sets of 10 times on each leg.

Breeding legs with expander

For this exercise, you can use an expander tape, a short expander, or a figure-eight expander folded in half.

Put the expander on your legs, lie on your side and spread your knees, overcoming resistance. Perform three sets of 10-12 times on each leg.

Abduction of the leg with an expander

For this exercise, you will need a long expander. Hook him onto the rack, put a loop on the leg that is closer to the rack, and turn sideways.

Take the working leg out of the supporting leg: forward and to the side. To complicate the exercise, step further away while pulling on the expander.

Perform three sets of 10 times on each leg.

Exercises with free weights and machines

Sumo squats with kettlebell or dumbbells

Take a kettlebell or dumbbell and do deep squats with wide legs and knees apart.

Three sets of 10 times will be enough to load the inner thigh well. Of course, if you picked the right weight.

Exercise on the leg convergence machine

There is such a simulator in almost any gym. Do three sets of 5-15 reps depending on your weight. Choose a weight so that the last repetitions in the set are difficult. This will make your progress much faster.

Crossover Exercises with Leg Abduction

This exercise is similar to the leg abduction with an expander, but it is more comfortable to perform it on the simulator. Establish a working weight, fasten the harness on your leg and turn sideways so that the leg with the harness is closer to the machine.

Step back and lift your working leg about 30 degrees - this is the starting position. Bring your working leg behind the supporting leg in front, overcoming the resistance of the simulator. Return your leg to its original position and repeat. Perform three sets of 5-15 times, depending on the working weight.

Incorporate these exercises into your workout, and increase your working weight or repetitions if you are exercising without weight, and your hips will become tighter and more attractive.

Remember to stretch the adductors after training. How exactly to do this can be found here.