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Upper Inner Thigh Exercises

The upper, inner thigh muscles, or hip adductors, are responsible for the adduction of the legs. In other words, these muscles bring the legs together. Exercises being used to train these muscles must appropriately simulate this motion against resistance. Specific exercise machines, cable machines with appropriate attachments and floor exercises can be used to effectively achieve the needed movement for training.

  1. Seated Hip Adduction Machine

    • The seated adductor machine is a strength training machine specifically designed to target the adductor muscles of the legs. Start by sitting on the seat with each leg secured on the two, individual leg levers. Make sure the lever's thigh pad is firmly against your inner thigh. The staring position will have your legs in an abducted, or apart, position. Slowly bring your legs together to fully contract your adductor, or inner thigh, muscles. Briefly pause before returning your legs to the starting position to complete the first repetition. Repeat the movement for 12 to 15 repetitions over two to three sets to fully train your adductor muscles.

    Cable Machine Hip Adduction

    • Using a cable machine to train the adductor muscles of the inner thigh uses the same basic leg movement that the adductor machine uses. The positioning of the body, however, is very different. You must use an ankle cuff that attaches to the cable machine. With the ankle cuff on your right leg, stand beside the cable machine with your right leg closest to the machine. With your left leg acting as your base of support and your right hand grasping the machine for additional body support, slowly swing your right leg in front of your left leg. Swing it as far across your body as your can to fully contract the right adductor muscle. Briefly pause before slowly bringing your right leg back to the starting position. Repeat the movement for 12 to 15 repetitions before performing the movement with the left leg. Repeat the exercise for two to three sets with each leg to fully train the targeted muscle group.

    Floor Hip Adductions

    • To train your hip adductor muscles, you must start by lying on your right side on the floor. Bend your left knee and place your left foot directly behind your right knee. Your right leg should be fully extended. Your right arm should be bent and under your shoulders to support your upper body during the exercise. Slowly raise your right leg off the floor, as high as you can, to fully contract the right hip adductor muscle. Briefly pause before lowering your right leg back towards the floor to complete the first repetition. Before your leg actually touches the floor, immediately perform the next repetition. Repeat the movement for 12 to 15 repetitions before repositioning your body so that you can repeat the exercise movement with the left leg. Perform the exercise with both legs for two to three sets to fully train the targeted muscle group.

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