Best Exercises for Inner Thigh

Inner thigh muscles are responsible for hip adduction, meaning laterally moving the legs closer to the center of the body.

Machine Hip Adduction

Hip Adduction machine is the best way to isolate the inner thigh muscles. The important benefit of the machine is the ability to progressively add weight with moderate repetitions, increasing the muscle’s size and strength.

Steps

1. Sit down on the machine with knees bent, out to the side
2. Squeeze the inner thigh to pull the knees in and close the hip
3. Return to starting position

Cable Hip Adduction

If a hip adduction machine is not available, hip adduction with cables is a decent alternative. There is an additional stability challenge that may reduce your power output.

Steps

1. Using the ankle cuff attachment, adjust the pulley to ankle height",
2. Standing to the side, attach the cuff to the ankle next to the pulley",
3. Take a wide stance and use hands for support",
4. Shift the weight to the free leg, and pull the other leg laterally away from the pulley",
5. Return to starting position

Cossack Squat

All squat movements involve the quadricep, glutes, and inner thigh. While regular squats require you to move up and down, Cossack Squat adds lateral movement requiring greater engagement from gluteus medius and inner thigh muscles.

Steps

1. Stand with feet wide and toes pointing slightly outward
2. Shift the bodyweight to one side and bend the knee to squat down while keeping the other leg straight
3. Return to starting position