Strengthen Your Inner Thighs with a Resistance Band

Slightly rounded hips, a little looseness on the inner thighs… Sound familiar? You’ve decided to get back into exercise and work on your adductors. But did you know that using a resistance band could take your results to the next level? Here are some effective exercises to strengthen your inner thighs with a fitness resistance band.

Exercise n^o1: Lateral Hip Extension with Resistance Band

A gentle first exercise that effectively strengthens the adductor muscles, for slimmer hips and more sculpted thighs.

• Stand with your feet hip-width apart and loop the resistance band around your ankles.
• Place your hands on your hips.
• On the inhale, lift your left leg out to the side, keeping the rest of your body upright.
• On the exhale, bring your left leg back to the starting position without letting your foot touch the floor.
• Repeat 10 times, then switch sides.

Incorporate 2 to 3 sets of 20 extensions into your fitness routine.

Exercise n^o2: Squats with Resistance Band

You may have forgotten about them, but they never go out of style! Squats are a must for effectively targeting the glutes, quadriceps, and adductors.

• Stand with your feet shoulder-width apart, toes turned slightly outward.
• Loop the resistance band around your legs, just above the knees.
• On the inhale, bend your knees and lower down, pushing your hips back slightly without arching your lower back too much — as if you were about to sit down.
• On the exhale, rise back up.
• Repeat the movement 10 times.

2 to 3 sets of squats per workout session are your best bet for toned glutes and firmer thighs!

Exercise n^o3: Back Kicks with Resistance Band

Time to hit the floor! We continue this workout routine to strengthen the adductors with a fitness classic.

• Get on all fours, with your knees and hands firmly planted on the ground and your back straight.
• Loop one end of the resistance band around your right foot, holding the other end in your right hand.
• On the inhale, extend your leg straight back so it aligns with your spine.
• On the exhale, lower your leg back down without letting your knee touch the floor.
• Repeat the back kick 10 times, then switch legs.

This exercise is excellent for working the adductors as well as the hamstrings. Don’t hesitate to make it a staple — aim for 2 sets of 20 kicks in your routine.

Exercise n^o4: Fire Hydrant

The position may not be the most glamorous, but the Fire Hydrant is ideal for strengthening the hips and inner thighs. Firmness guaranteed.

• Return to the starting position of the Back Kick, with one difference: loop the resistance band around your thighs, just above the knees.
• On the inhale, lift your right thigh without straightening the knee. Keep your back straight and your hands on the floor.
• On the exhale, lower your thigh back down without resting your knee on the ground.
• Repeat the movement 10 times, then do the same with the left thigh.

Do 2 to 3 sets of 20 lifts. Your thighs, hips, and glutes will thank you!

Exercise n^o5: Leg Raise

We keep the routine going with a simple yet highly effective exercise for toning the adductors.

• Lie on your side, balancing on your left forearm and your left leg.
• Loop the resistance band around your ankles.
• On the inhale, raise your right leg as high as possible, making sure your right hip stays aligned with your body.
• On the exhale, lower your leg back down without resting it on the other.
• Perform 10 leg raises, then switch sides.

2 to 3 sets of 20 raises will give you sculpted hips and more toned thighs. This exercise also works the oblique abdominal muscles.

Exercise n^o6: Clamshell

A poetic name (the clamshell), with real results for the adductors!

• Return to the starting position of the leg raise, but place the resistance band higher up, just above the knees, and bend your legs slightly. Your feet touch, your knees point forward.
• On the inhale, lift your right knee. Your legs open like a clamshell.
• On the exhale, lower your right knee without touching the left one. Keep a gentle squeeze in your thighs.
• Repeat the movement 10 times, then switch to the left leg.

Feeling a burn on the inside of your thighs? That’s perfectly normal — your adductors are working hard! As with the other exercises, aim for 2 to 3 sets of 20. After a few weeks, you’re sure to notice a difference!