8 Adductor Exercises for the Inner Thighs

Adductor exercises, like the leg press, sumo squats, and stability ball glute bridge are great options for helping to strengthen and tone the inner thighs and reduce the appearance of cellulite.

Exercises for the inner thighs, also known as the adductor muscles, can be done at home or at the gym using just your body weight or with the addition of dumbbells, resistance bands, or a kettlebell.

While many of these exercises can be done at home, it is recommended to work with an exercise physiologist or certified personal trainer to help prevent injury and get the best results. 

1. Leg press

The leg press is an exercise machine that targets the inner thighs, also know as the adductors, in addition to working the front of the thighs.

Instructions: to do this exercise, first adjust the seat and then sit back against the pad and place your feet on the footplate wider than hip-distance apart. Your knees and feet should turn slightly out. Adjust the weight as necessary and then push the footplate away from you until your legs are fully extended with a soft bend in your knees. Slowly return to the starting position. Do 3 sets of 8 to 15 reps each, or as recommended by your trainer or exercise specialist.

2. Sumo squats

Sumo squats are similar to regular squats but instead target the inner thighs.This exercise can be done using just your body weight or by adding a kettlebell, which is an iron ball with a handle that comes in many forms.

Instructions: stand with your feet separated wider than your shoulders and your feet turned slightly out. Push your hips back as you slowly squat toward the floor until your thighs are parallel to the ground. Push yourself back up to standing using the force in your glutes and inner thighs. Do 3 sets of 8 to 15 reps each.

See benefits of squats.

3. Stability ball glute bridge

This exercise is often used to strengthen the glute muscles and inner thighs.

Instructions: lie face up on a mat with your arms by your sides. Place your feet on a stability ball with your legs straight, then contract your glutes and lift your hips off the floor, pressing into the ball with your feet. Hold this position, balancing for 10 seconds, then lower your hips back to the floor. Do 3 sets of 8 to 15 reps each. 

4. Adductor machine

The hip adductor machine is used to work the the inner thighs, or adductors.

Instructions: adjust the seat and sit upright with your back supported and your knees against the pads. Adjust the weight as needed. Press in with your legs until the pads touch then return slowly to the starting position. Do 3 to 4 sets of 8 to 15 reps each.

5. Lateral lunge

This exercise works the muscles of the inner thighs, helping reduce fat in that area. The lateral lunge can be done using just your body weight or by adding dumbbells.

Instructions: Start in a standing position with your feet hip-distance apart. Talk a step out to the side with your right foot, pushing your hips back and bending into your right knee. Next, push off the floor with your right foot and return to standing. Repeat on the left side to complete 1 rep. Do 3 sets of 10 to 15 reps each.

6. Standing leg adduction

The standing leg adduction using a resistance band is a great option for working various parts of the body, including the adductor muscles of the hip.

Instructions: place a resistance band around a solid, heavy object. Step your right foot into the resistance band. Adjust the tension by stepping further away and pulling the resistance band with you. Keeping your right leg straight, pull the right leg across your body past your left leg while contracting your adductor muscles.

You can also do this exercise with the cable machine at the gym instead of using the resistance band. In this case, attach the ankle strap to your right ankle and perform the move as above.

Slowly return the right leg to the starting position. Repeat on the left side. Do 3 sets of 10 to 15 reps on each side.

7. Adductor ball squeeze

This exercise works to strengthen the muscles of the inner thighs as well as the hip and knee joints, and can be done using a soft resistance ball like a Swiss ball or rubber ball.  

Directions: lie face up on a mat with your knees bent and your feet flat on the floor. Place a ball between your knees and use your thigh muscles to squeeze the ball. Hold the squeeze for 10 seconds, then relax. Repeat this move for a total of 3 sets of 10 to 15 reps each. 

8. Side-lying hip adduction

Side-lying hip adduction is a simple exercise that is easy to do at home or at the gym. 

Instructions: lie on your side on a mat with back straight and legs stacked one on top of the other. Support your head by bending the arm that is on the mat and letting your head fall into that hand. Place your top hand on the mat in front of you.

Cross your top leg over your bottom leg and bend your knee to place your foot on the floor in front of you. Use your inner thigh muscles to lift your bottom leg off the ground, then return slowly to the starting position. Repeat on the other side. Do 3 sets of 10 to 15 reps each.