Dunno bout you, but I kinda forget about my inner thighs – aka adductors – until I do some loaded sumo squats then have DOMS (delayed onset muscle soreness) for days afterwards. It does however serve as a good reminder to include some hip adductor exercises at home, when I’m doing my workouts.
The benefits of targeting the hip adductors are of course better stability in the hip joint, greater overall lower body strength, improving your balance and coordination as well as reducing your risk of injuries.
In turn, this will help to improve your performance (no matter your sport or activity), improve your posture and can also help alleviate discomfort or pain associated with certain conditions, such as hip or pelvic instability, IT band syndrome, or patellofemoral pain syndrome (aka runner’s knee).
About The Hip Adductors
The hip adductor muscles are an important muscle group located on the inner thigh, that play a crucial role in hip movement and stability. Let’s get a bit geeky here; the primary hip adductor muscles include the adductor longus, adductor brevis, adductor magnus, gracilis, and pectineus.
Their main function is to bring the thigh toward the midline of the body, a movement known as hip adduction. This action is involved in various activities such as walking, running, jumping, and squatting. Additionally, the hip adductors assist in stabilising the pelvis during movements, contributing to overall lower body stability and balance.
Strong hip adductors are essential for maintaining proper alignment of the lower body, including hip stability, preventing issues such as pelvic tilting, and knee valgus (inward collapse of the knees).
By strengthening these muscles, you can improve your ability to perform daily activities and movements in your chosen sport / activity, while reducing the risk of injuries related to hip and lower body dysfunction.
4 Best Hip Adductor Exercises For At Home
I put together this post featuring some of my favourite hip adduction exercises you can easily do at home, with minimal equipment. Now I don’t expect anyone to do just these exercises as a workout so we’ll go over how to include them in your workouts a little later.
Standing Hip Adduction With Resistance Bands
For this standing hip adduction exercise, you will need a resistance band and somewhere stable to anchor it.
How To Do Standing Hip Adduction With Resistance Bands
Start by taking your resistance band and attaching one end to your anchor point (a stationary object) and the other end around your foot or ankle.
Have the leg attached to the resistance band closest to your anchor point.
Lift the leg off the floor, then bring it in front of your body across the opposite leg, before returning to start position.
Repeat for the desired number of reps then switch sides and legs.
Adductor Squeezes (Standing & Supine)
For this adductor squeeze exercise you’ll need something like to place between the legs. You can use a foam roller, medicine ball, yoga block, pilates ball or a cushion.
Adductor squeezes engage and strengthen the hip adductors whilst stabilising the hip and knee joint.
How To Do Standing Adductor Squeezes
Place the yoga block (or object you’re using) between your knees and squeeze your legs together to compress the object.
Repeat for the desired number of reps.
Option: Whilst holding the squeeze, perform a squat.
How To Do Supine Adductor Squeezes
Start by laying on your back with your knees bent and feet flat on the floor.
Place the yoga block (or object you’re using) between your knees.
Squeeze your glutes and raise your hips off the floor until your body forms a straight line from shoulders to knees.
With hips lifted, squeeze your legs together to compress the object.
Hold for a few seconds, then lower back down.
Repeat for the desired number of reps.
Side-Lying Adductor Leg Raises
This is a great exercise for working the inside of the thigh using hip adduction. If you have ankle weights, you can use them to add resistance.
How To Do Side-Lying Adductor Leg Raises
Position yourself on your side, bending your top (non-target) leg and place the foot flat on the floor in front of you. Prop yourself onto your elbow so your shoulders are stacked abover each other. You can use your top arm for balance on the ground or place the hand on the hip.
With a straight knee and toes flexed, lift and lower the bottom leg upwards towards the ceiling, then lower back to start position (just above the ground).
Repeat for the desired number of reps then switch sides and legs.
Copenhagen Plank
Copenhagen plank is a challenging bodyweight exercise which works the hip abductors but also significantly engages the core muscles. Depending on your fitness level, you might want to wait until you’ve already built strong adductors before taking on this exercise.
How To Do A Copenhagen Plank
Begin by lying on your side with hips stacked, shoulders stacked, bottom elbow directly beneath your shoulder and your forearm resting on the floor.
Place your top leg on the bench (elevated surface), lifting the hips to bring yourself into a side plank position forming a straight line from your shoulders to your ankles.
Engage your core muscles while actively pressing your bottom foot into the step to maintain the position.
Hold your plank position for the desired duration then switch to the other side and repeat.
More Adductor Exercises You Can Do At Home
I’ve chosen the above movements as the best adductor exercises for some variation. In reality, the best exercises are simply the ones that you actually do to strength your adductor muscle group.
So here are a few more exercises you can do:
Lateral Lunges / Alternating Side Lunge
The side lunge variation of a classic lunge will help to open up tight hips and groin, while strengthening the inside of your thigh (adductors) and glutes.
How To Do A Lateral Lunge
Start by standing with your feet positioned hip-width apart, ensuring your toes are facing forward.
Next, take a step to your right, extending your right foot as far as comfortably possible. As you do so, bend your right knee while simultaneously lowering your hips backward and downward, maintaining your left leg in a straight position.
Concurrently, activate and tighten your core, gluteal muscles, and legs, exerting pressure through your right heel to regain the initial standing posture.
Cossack Squat
Cossack squats are basically a deep squat and half split rolled into one. This exercise targets your quads, hamstrings, glutes, hip abductors, core, abs, and lower back.
How To Do A Cossack Squat
Begin by standing with your feet wider than shoulder-width apart and your toes pointed slightly outward.
Shift your weight to one side as you bend your knee and lower your body down into a deep squat, keeping the opposite leg straight and the foot flat on the floor. Ensure that your chest stays lifted, and your back remains straight throughout the movement.
Once you reach your lowest comfortable position, pause briefly before pushing through the heel of the bent leg to return to the starting position.
Repeat for the desired number of reps then switch sides and legs. Focus on maintaining stability and control throughout the movement; you’ll feel the stretch in your inner thigh and hip of the straight leg. Adjust the depth of the squat according to your flexibility and comfort level.
Single-Leg Glute Bridge
The single leg bridge exercise is a strengthening exercise primarily for the hip extensors (glutes and hamstrings). However the action of squeezing your glutes to keep your hips elevated and keep legs aligned with your midline will also work your hip adductors.
How To Do A Single-Leg Glute Bridge
Lie on your back with your knees bent and one foot flat on the floor.
Squeeze your glutes to raise your hips off the floor and extend the other leg straight out behind you. Hold for a few seconds, then lower back down.
Repeat for the desired number of reps then switch sides and legs.
Building Hip Adductor Exercises At Home Into Your Workout Routine
I guess you wouldn’t be here if you didn’t already know the benefits of home workouts! I’ll never stop sharing the virtues of the convenience, cost effectiveness, and flexibility of sweating in the comfort of your own home. I’m always gonna be a cheerleader for however, or wherever, you move.
Your Lower Body Workout
This sample workout will take you 30minutes. Complete each exercise for 50seconds with a 10second rest. Repeat each round.
Round One
- Sumo Squats with pulses
- Clams (side lying) (L/R)
- Glute bridges
- Hip Extension in Prone
- Squat Jacks
Round Two
- Good Mornings
- Goblet squats
- Hip Abduction in side lying (L/R)
- Single-Leg Glute Bridge (L/R)
- Squat Jumps with Step Backs
Exercises marked (L/R) need to be done on one side during the first round, and the other side second round.
Get instructions for these exercises you can do at home for lower body muscles here and here.
Looking After Your Inner Thigh Muscles
Also, don’t forget to warm up properly – try these 5 dynamic movements which include hip mobility to get ready for your workout.
Personally, I’m a huge fan of foam rolling for the insides of your thighs to help alleviate tightness.
Reckon you’re gonna add any of these adductor exercises to your workout routine?! Drop a comment below to share your thoughts. If there’s another muscle group you’re keen for inspiration to master, I’d love to know!
Elle
P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP.
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