Standing Hip Adduction

  • Stand on left leg with the right foot barely off the ground, hips even and square to the floor.

  • Stand on a straight left leg and sweep your right leg across to your left as if you are kicking a soccer ball. Squeeze your right inner thigh to move it to the left as much as possible. Release the squeeze and move your leg back to the right.

  • None

  • Inner Thighs  Thighs 

  • Calf 

  • Adductor brevis and longus, Gracilis

  • TIP: Hold onto a wall for support if you desire, but make sure that your weight is centered on your supporting leg instead of leaning towards the wall.

Variations for Standing Hip Adduction

  • 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.

  • Hip Adduction

    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.


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