Exercise for Inner Thighs While Sitting Down

Soccer players benefit from strong inner thigh muscles.
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Exercising while you’re sitting down can be beneficial. Seriously, it’s not like you’re sitting down on the job. Instead, the seated position may put your joints in the correct alignment to work a particular muscle group, such as your inner thigh muscles. Additionally, because you’re not standing, your legs don’t have to stabilize your movements, so again you focus more directly on your targeted muscles. You can use a special machine or even your own body weight to perform seated exercises that target your inner thighs.

Inner Thigh Muscles

    Your inner thigh’s chief muscle group is called the hip adductors. The three muscles come into play whenever you move your legs toward the middle of your body. They also help flex, extend and rotate your hips. Other inner thigh muscles, such as the pectineus and the gracilis, are also involved in hip adduction. Soccer and basketball players, as well as goalkeepers in any sport, all benefit from strong inner thigh muscles.


    Static stretches will improve the flexibility and range of motion of your inner thigh muscles. To perform a seated stretch, sit on the edge of a bench or another surface that allows you to spread your legs while you bend your knees at right angles. Widen your legs as far as you can while you keep your feet flat on the floor and aligned with your kneecaps. Bend forward from the waist and place your upper forearms on your thighs, near your knees, then push your legs wider and lean farther forward until you feel the stretch. Alternatively, sit on the floor and place the soles of your feet together while you keep your heels as close to your body as possible. Hold your feet in your hands and use your elbows to press your knees down to the floor. Hold both stretches for 15 to 30 seconds each.

Hip Adduction Machine

    Hip adduction machines are designed to strengthen all of your inner thigh muscles while you’re seated. Just sit down, press the inner side of each leg against the pads and grasp the handles on either side of the machine. Begin the exercise by exhaling as you push against the pads and bring your legs together. Inhale as you slowly return to the starting position.

Body-Weight Exercises

    If you can’t get to the gym you can still tone your inner thighs while sitting at home or at the office. Mimic the hip adduction machine while you’re seated by placing an object between your knees, such as a rolled-up towel or a firm pillow, and squeeze your legs together. Perform at least one set of 20 repetitions. Perform an isometric exercise while you’re sitting by simply contracting your inner thigh muscles for five seconds, then repeating the move for a total of 12 to 20 reps. For an overall thigh workout, sit toward the front edge of a chair and lock the wheels, if necessary. Leave one foot flat on the floor, lift your other foot, then raise yourself about 6 inches off the chair while you hold the armrests for support. Do at least eight reps.

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