How to Strengthen Your Adductor Magnus

Exercises can help you tighten and tone your inner thighs.

Exercises can help you tighten and tone your inner thighs.

In your quest for long, lean legs you probably spend a lot of time on your quads and hamstrings. Rightly so, however, the inner thighs are also an important part of the equation. Consisting of three muscles on your inner, upper leg, the adductors help to move and stabilize your legs and hips. The adductor magnus is the largest muscle in the group. Performing exercises that target the adductor magnus can help you to reduce any jiggle while also allowing you to move more fluidly.

Single Leg Circle

Lie on your back on an exercise mat with your legs extended forward. Rest your arms on the ground alongside your torso. Pull your abdominal muscles in toward your spine and press your lower back into the floor.

Lift your right leg toward the ceiling until it is perpendicular to the floor. Slightly rotate the leg outward.

Point your toes and trace a circle on the ceiling, moving in a clockwise direction. The entire leg is engaged in the circle to activate the inner thigh; however, the hips should remain still and stuck to the floor.

Complete five clockwise and five counter-clockwise circles. Repeat with your left leg.

Wide-Stance Squat

Position your feet to be slightly wider than shoulder-width. Rotate your legs externally so your feet are pointing out by approximately 30 degrees.

Engage your abdominal muscles and push your shoulder blades down your back. Elongate your spine and lift your chest. Look forward rather than tilting your head up or down.

Bend your knees and hips to lower down into the squat. Keep your knees in line with your toes at all times. Maintain an upright torso. Press through the inner sides of the feet and big toes to activate the inner thighs.

Stop lowering when your thighs are parallel to the floor. Hold the contraction for one count and then push through your feet to return to the starting position. Complete three sets of eight to 12 squats.

Items you will need

  • Exercise mat

Tip

  • Keep your hips stable and squared in the single-leg circle by pressing your lower back, glutes and hips into the floor.

Warnings

  • Keep your abdominal muscles engaged throughout both exercises to protect your lower back.
  • Discontinue either exercise if you feel pain in your hips or lower back. Consult with a physician regarding any pain.
 

About the Author

Based in San Francisco, Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis," "American Fitness" and others. She holds a Bachelor of Business Administration from Temple University.

Photo Credits

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