By Samantha Copeland
The Post Newspaper Fitness Writer
Officially known as the adductors, the inner thigh muscle is actually made up of five different muscles: the gracilis, obturator externus, adductor brevis, adductor longus and adductor magnus. The function of the adductor muscle is to pull the legs together, rotate the upper leg inwards and stabilize the hip. If you are trying to sculpt the legs and are struggling with the inner thigh, add these exercises to your weekly workout routine to target this hard-to-reach area.
Lateral Lunges: This inner thigh exercise is a great starting point for toning the legs, targeting quads, glutes, hamstrings, and inner thighs. If you have imbalances in your legs, you may want to incorporate lunges.
Sumo/Plie Squat: Squats not only strengthen and tone your legs, but also give more flexibility in the joints. To challenge yourself more, try adding weights. The key to target the inner thigh is standing with your legs wider than normal, toes pointed outward. Keep the chest open, engage the abs, and then squat down, maintaining an upright position in your lower body. Do not bend forward.
Cable Hip Adduction: Cable hip adduction is a more targeted way to work the inner thigh. Start off with a low weight and slight bend at the hip and knee so that the moving leg can move through the full range of motion without scraping the floor. Keep your weight in your heels to maintain balance and ensure you’re in the right alignment.
Side Step-Ups: This side-step movement causes the inner thigh to work hard at generating movement, but also stabilizing your knee. Avoid rotating the hips or torso for proper form and do as many side step-ups as you can before switching to the other side.
Jumping Jacks: Jumping jacks are another great way to target inner thighs and do not require any equipment. The adductor muscles area is activated when you pull the legs inward to the start position.
Samantha Copeland is the owner of Texas City’s Yoga on 6th With Sam. She has an extensive background as a licensed therapist, fitness coach, personal trainer and yoga instructor. Ms. Copeland follows a simple and holistic approach of staying in balance mentally, physically, and spiritually.
