Hip Adduction - Bodyweight

Other types of Hip Adduction: Machine Resistance Tube Stability Ball

  • Sit on a chair or bench and place a Fitness circle, small ball, or pillow between your knees. Sit upright with your abdominals engaged.

  • Squeeze your knees towards each other. Hold for a few seconds, then release.

  • You can use a Fitness Circle, a small ball or even a pillow between your knees to strengthen your inner thighs without a machine or free weights.

  • Inner Thighs  Thighs 

  • Adductor magnus, Brevis and longus, Pectineus, Gracilis

  • TIP: Choose a seat that allows you to sit with your knees even with your hips. Keep your feet flat on the floor and slightly closer together than your knees. Sit tall with your pelvis upright.

Variations for Hip Adduction

  • Standing Hip Adduction

    This is a subtle exercise you can do anywhere to engage the inner thighs and keep them long and lean.

  • Side-lying Legs Lift

    Lay on left side, squeeze legs together (knees slightly bent) and lift both into the air. Lower, repeat 10 times and then repeat laying on your right side.

  • Side-lying Hip Adduction

    A great way to tone the inner thigh, you can do this one lying down anywhere.

  • Hip Adduction With Squats

    Holding a small medicine ball or simple inflatable 6 inch ball between your knees works your hip adductors' stamina, as they have to stay engaged to prevent dropping the ball.


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