Adductor Workouts

Wide-stance squats target more of the move on your adductors.
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Your adductor muscles run along your inner thigh, which can be a difficult area to target in your workout. Finding the right exercises to work those muscles can give your thighs a sleeker, more toned appearance to help you make the most of your skinny jeans or your swimsuit.

Warm Up

    Before you begin your adductor workout, make sure your muscles are warm and ready to exercise. Start by walking briskly or jogging for at least five minutes and then perform leg swings. Stand behind a chair or beside a counter and plant one foot on the floor. Lift the other foot slightly and swing it from side to side in front of your body; swinging it across the body warms up the adductors.


    Traditional squats work the quadriceps and hamstrings in the front and back of your thighs, but widening your stance can focus more of the workout on your adductors. Stand with your feet wider than shoulder width apart when you squat. For a more intense adductor workout, turn your feet outward in your wide stance. If squatting isn't your ideal exercise, try a side lunge instead by stepping one leg out to the side, bending the knee of that leg above your toes, and keeping the stationary leg straight. Perform two sets of 10 squats or lunges.

Side Leg Raise

    Working your adductors doesn't have to always involve standing up. Instead, you may lie on the floor on your side with your legs straight. Tuck your top leg behind your bottom leg so that both rest on the floor. Flex the foot on your bottom leg and lift the leg, squeezing at the top of the movement. This isn't a large move; your foot should only rise a few inches off the floor. Do one set of 10 with each leg.

Ball Squeeze

    Squeezing a ball between your knees provides an adductor workout whether you're sitting or lying down. Use a medium-sized rubber ball, such as a standard gym ball or an exercise ball. Sit on the edge of a chair or lie on your back and place the ball between your knees; if you are lying down, put your feet on the floor with your knees bent. Squeeze your knees inward as far as you can, holding the squeeze for three seconds before releasing the contraction. Do two sets of 10 squeezes.


    After your adductor workout, stretch those muscles to help prevent soreness and stiffness. Sit on the floor and put the soles of your feet together, making a diamond shape with your legs. Lean your chest forward while keeping your back straight and hold the stretch for 20 to 30 seconds. Open your legs in a wide V and lean over each leg into the center.

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