For strong adductors and more powerful lateral movement, add these inner-thigh exercises to your workouts.
They’re responsible for moving your legs toward the midline of your body.
So, training your inner thighs is a key step in injury prevention and being able to move pain-free.
Courtesy of Jena Cumbo.
Or, choose your favorite couple of exercises and add them to your usual leg-day routine.
Ready to challenge your hip adductors and build lower-body strength?
A.Stand with feet together, hands clasped in front of your chest.
Keep left leg straight but not locked, both feet pointing forward.
Repeat on the opposite side.
Clasp your hands in front of your chest.
C.On an exhale, press through feet to straighten legs and return to standing.
Step your feet hip-width apart with your toes pointed straight ahead.
C.Raise your hips back up, squeezing the ball with your inner thighs.
Lower an inch to repeat.
A.Stand with feet together, hands clasped in front of chest.
B.Keeping upper body stable, slide feet apart, opening legs as wide as possible.
C.Slowly squeeze inner thighs to slide feet back together.
Bend knees and hinge hips to lower into a partial squat, hands clasped in front of your chest.
This is the starting position.
A.Lie on the right side with the right arm fully extended and the head resting on the right biceps.
Extend both legs long with feet together, left leg stacked over right leg.
This is the starting position.
B.Press the right leg up toward the left leg to lift both legs about 6 inches off the ground.
Hold for a count before releasing to return to the starting position.
A.Place a small Pilates ball (or similar size pillow) between thighs.
The right arm is fully extended, and the head rests on the right biceps.
This is the starting position.
B.Inhale, then on the exhale, press left knee down with force into the ball.
Hold for 3 counts, then inhale to release.
A.Lie on the right side with the right arm fully extended and the head resting on the right biceps.
Bend the left leg and place the left foot firmly on the mat in front of the right leg.
This is the starting position.
B.Point your right foot and lift your right leg up 3 to 6 inches off the ground.
C.Starting in a clockwise direction, trace a circle with your right leg.
A.Stand with feet shoulder-width apart and arms by sides.
This is the starting position.
B.Engage your core and pull your shoulder blades down and back.
Shift weight into right leg and bend right knee slightly.
E.Return to the starting position, squeezing the glutes at the top.
Plus, you get the bonus of working your glutes, hamstrings, quadriceps, calves, and core.
A.Stand with feet hip-width apart and arms by sides.
This is the starting position.
Left knee hovers an inch or two above the ground.
C.Push off the right foot to return to the starting position.
This is the starting position.
