Meet Your Inner Thigh – UNLOCK & Develop Your Adductors

  • Plié Squats: Stand with your feet wider than shoulder-width apart, toes pointed outward. Squat down as if sitting in a chair, keeping your back straight and core engaged. Squeeze your inner thighs at the bottom of the squat before pressing back up to starting position.
  • Side lunges: Step out to the side with one leg, bending both knees until your front thigh is parallel to the ground. Push back up to starting position and repeat on the other side. Focus on engaging your inner thigh of the working leg.
  • Fire Hydrants: Get down on all fours with your hands shoulder-width apart and knees hip-width apart. Lift one knee out to the side, keeping your hips square and core engaged. Lift your leg high enough to feel a squeeze in your inner thigh, then lower back down. Repeat on the other side.

Exercises with Equipment:

  • Inner Thigh Squeezes with Ball: Lie on your side with a ball squeezed between your knees. Squeeze the ball with your inner thighs for a count, then relax. Repeat for reps on both sides.
  • Resistance Band Squats: Place a resistance band around your upper thighs. Perform squats as you would with bodyweight squats, but the band will add extra resistance to target your inner thighs.

Here are some additional tips:

  • Focus on form: It’s important to focus on proper form over adding weight or doing more reps. Having good form will help you target the inner thighs more effectively and avoid injury.
  • Warm up and cool down: Always warm up before your workout with some light cardio and dynamic stretches to get your blood flowing and muscles loose. Cool down afterwards with static stretches to improve flexibility.
  • Listen to your body: Don’t push yourself too hard, especially if you’re new to working out. Take rest days when needed and gradually increase the intensity of your workouts as you get stronger.

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