A Men's Inner-Thigh Workout

Sumo dumbbell deadlifts strengthen your inner-thigh muscles.
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Walk into any gym and you will likely see a women working her inner thighs with the seated hip-adduction machine. Men rarely do this exercise due to the stigma it has of being a feminine type of exercise. Well, if you're a man seeking to increase leg mass, then training your inner thighs is totally necessary. And you don't have to do the seated hip-adduction exercise if you don't feel comfortable, although it is an excellent movement for your inner thighs.

Sumo Dumbbell Squat

This exercise is a slight variation of the regular dumbbell squat that lets you hammer your inner-thigh muscles. Begin by holding a single dumbbell with both hands, gripping the sides of either end of the dumbbell. Stand with your body upright and then move your feet apart a little past shoulder width in distance. Turn your feet outwards a little and keep the midfoot and heel region of each foot planted firmly on the ground. Position the dumbbell in front of your body with your arms straight. This is the starting position for this exercise. Now bend your hips and knees and scoot your butt back until your thighs are almost at a 90-degree angle. You will feel your inner thighs stretching while you lower your body. When the dumbbell is almost touching the ground, raise your body back up by straightening your hips and knees and scooting your butt forward.

Sumo Barbell Deadlift

The sumo barbell deadlift is similar to the sumo dumbbell squat, except you are performing the motion in the reverse order and with a barbell. Start by standing upright in front of a barbell with your feet apart more than shoulder-width in distance. Point your feet outwards a bit. Bend your hips and knees and grasp the barbell with an overhanded shoulder-width grip. Keep your back straight and lift the barbell off the ground by extending your hips and knees. Once your body is fully upright, return the barbell to the ground in a slow and controlled manner.

Standing One-Legged Hip Adduction

If seated machine hip adductions are out of the question for you, then opt for the standing one-legged variation using a cable pulley. Set the cable pulley to the lowest point, hook an ankle cuff to the low pulley and attach it to your right ankle. Stand with your right side facing the cable pulley. From this position, bring your right leg across your body and as far towards the left as possible This is essentially hip adduction. When you can no longer adduct your right hip, bring your right leg towards the right until you return to the beginning position. Repeat this with your left leg once you finish with your right leg.

The Workout

You should work your inner thighs during either your hip, thigh or lower-body workouts, depending on how you break up your exercise program. Do only two exercises for your inner thighs so you can spend time working the other regions of your thighs sufficiently for balance purposes. For example, you can do the sumo squat and the standing hip adduction. Perform three sets per exercise and complete 12 to 15 repetitions per exercise using moderate weights.

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