Innovative Inner Thigh Exercise for Hip Strength and Stability

Important to Add This Inner Thigh Exercise

The adductors are a group of muscles along the inner thigh that have long created disagreements amongst anatomists. They are comprised of Pectineus, Gracilis, Adductor Brevis, Longus and Magnus. The primary function of this group of muscles is to bring the legs towards the midline of the body and stabilize the pelvis during weight bearing movements.  Hence, the importance of adding this inner thigh exercise to your fitness routine.

Many inner thigh exercises are performed lying or sitting down.  The problem with these inner thigh exercises is that they don’t train the adductors to stabilize the pelvis during weight bearing activities, which is essential for proper movement mechanics.

Watch and learn as Andre Noel Potvin (MSc, CSCS) teaches a leading edge inner thigh exercise. The “Deflated Stability Ball Inner Thigh Exercise” is a functional inner thigh exercise that mimics weight-bearing real-life activity, such as walking, running or stair climbing.

Deflated Stability Ball, Inner Thigh Exercise

Take a somewhat deflated stability ball, put it between your knees and shuffle your feet together. Create moderate tension on the ball by squeezing it then stand up and put more pressure on the ball. The closer together the feet, the more tension will be put on the ball which will fire-up the adductors through the symphysis pubis. Sometimes during this exercise you may feel a little “pop” in the pubic bone area, which is okay as long as there isn’t any pain involved, it is just the re-alignment of the symphysis pubis. Once you are in position with the ball between your knees, start to robot walk, that is, take small side-to-side steps shifting your weight from one foot to the other while keeping tension on the ball. Once you are used to transferring your weight from side-to-side, start to walk forward slowly. Move forward for 10 steps, then walk backwards for 10 steps. As a trainer, you can grab the ball and pull on it to create a greater reflexive stimulus. The next modification for this powerful inner thigh exercise is to stand on one leg and move the leg backwards and forwards while adding rotation with the pelvis. Rotate back and forth 4 to 6 times then shift to the other leg changing legs for a total of 6 to 10 reps.

As already stated, this inner thigh exercise is so incredibly important because it is a weight bearing exercise that recruits the adductor complex in both legs and the gluteus medius on the weight-bearing leg. Most of the attention on training the “core” has always been geared towards the muscles between the pelvis and the ribs. Many core exercises are performed lying on the floor. When you get up and start moving the weight of gravity begins to pull and push the body in different directions.  The inner thigh muscles must be trained in a weight-bearing position in order to make a stable base for the body. The inner thigh muscles are as important as it gets when it comes to developing good walking patterns.

Article written by Cathie Glennon – BCRPA/SFL

Expand Your Knowledge in Clinical Exercise and Rehabilitation with Andre Noel Potvin. The Clinical Exercise & Rehabilitation Workshop Series (CES) are a select group of courses specifically designed for personal trainers with an interest in expanding their knowledge in clinical exercise and rehabilitation. Students will learn foundation knowledge in exercise rehabilitation, training special population groups, and advanced knowledge in fitness testing and assessments. Learn more about training the lower body with Andre’s Hip, Knee and Ankle Rehabilitation course.

References:

https://www.acefitness.org/prosourcearticle/5893/functional-anatomy-series-the-adductors