Hip Adduction With Squats

  • Stand with feet hip width apart, place a ball between your knees, then place your hands on your hips or down by your sides.

  • Perform mini squats with a small medicine ball placed between the knees, squeezing the ball to stay in place. You can also do these with wall ball squats.

  • None

  • Glutes  Hamstrings  Lower Body  Quads  Thighs 

  • Calf  Lower Legs 

  • Adductor magnus, Brevis and longus, Pectineus, Gracilis

  • TIP: Keep your knees slightly bent and your abs contracted so that you are in neutral spine. Hold the contraction for several seconds and do 8-10 reps.

Variations for Hip Adduction With Squats

  • 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

    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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