Exercise Guide
Neglecting the adductors (inner thighs) can lead to instability. These 6 exercises target the inner leg to improve posture, balance, and definition—no equipment needed.
1. Sumo Squats
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3 Sets x 15 Reps
How-to:
- Stand wider than shoulder-width, toes out.
- Lower hips back and down with a straight back.
- Push through your heels to return to start.
Why it works: The wide stance places direct tension on the adductors, glutes, and hamstrings simultaneously.
2. Standing Side Leg Raises
3 Sets x 20 Reps/Side
How-to:
- Stand tall, core engaged, holding a chair if needed.
- Lift one leg straight to the side without swinging.
- Lower with control to maintain muscle tension.
Why it works: Targets the adductor longus and brevis while challenging your core stability and balance.
3. Side Lunges
3 Sets x 12 Reps/Side
How-to:
- Step wide to the right, shifting weight to that foot.
- Bend the right knee while keeping the left leg straight.
- Push off the right heel to return to center.
Why it works: Combines a deep stretch with a powerful contraction, improving lateral mobility and toning.
4. Plank with Leg Lifts
3 Sets x 15 Reps/Leg
How-to:
- Start in a forearm plank, body in a straight line.
- Lift one leg straight out to the side.
- Keep hips square to the floor without rotating.
Why it works: A dual burner that hits the deep core and the inner thigh through isometric and lateral work.
5. Fire Hydrants
3 Sets x 20 Reps/Side
How-to:
- On all fours, hands under shoulders, knees under hips.
- Lift one bent knee outward (to 90 degrees).
- Lower with control without letting the knee touch the floor.
Why it works: Focuses on hip abduction and adduction, strengthening the curves and stability of the lower body.
6. Lying Side Leg Raises
3 Sets x 20 Reps/Side
How-to:
- Lie on your side with legs stacked and straight.
- Lift the top leg slowly 6–12 inches.
- Hold for a second at the top, then lower slowly.
Why it works: Provides isolated recruitment of muscle fibers with minimal joint stress.
