Slightly rounded hips, slightly flabby inner thighs… Sound familiar? You’ve decided to get back into exercise and work on your adductors. So why not add a resistance band to make every movement that bit more challenging? Here are six exercises to work your adductors with a resistance band: lateral hip extension, squats, back kicks, fire hydrant, leg raise and clamshell. For each one, you’ll find the starting position, where to place the band and the recommended number of sets.
Exercise 1: Lateral Hip Extension with Resistance Band
A gentle first exercise that strengthens the adductor muscles and gently works your hips and 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 2: Squats with Resistance Band
You may have forgotten about them, but they never go out of style! Squats are a must for working 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.
Add 2 to 3 sets of squats to every workout to work your glutes and thighs!
Exercise 3: 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.
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Exercise 4: Fire Hydrant
The position may not be the most glamorous, but the Fire Hydrant is ideal for working the hips and inner thighs. It’s a classic among thigh exercises.
- 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. You’ll be working your thighs, hips and glutes!
Exercise 5: Leg Raise
We keep the routine going with a simple yet well-rounded exercise for working 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 let you work your hips and thighs. This exercise also works the oblique abdominal muscles.
Exercise 6: Clamshell
A poetic name for an exercise that targets 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! As with the other exercises, aim for 2 to 3 sets of 20. Stick with it and include these exercises regularly in your workouts.
How to work your adductors with a resistance band
All you need is a resistance band and a little floor space. You can work through the exercises in the order given in this article: start standing (lateral hip extension, squats), move onto all fours (back kicks, fire hydrant), then finish lying on your side (leg raise, clamshell).
Depending on the exercise, the band goes around your ankles, just above your knees or, for the back kick, around your foot with the other end held in your hand. Time your breathing with the movement as described for each exercise. Follow the recommended number of sets given under each one, switching sides for the exercises that call for it.
Frequently asked questions
How can women work their inner thigh muscles?
The exercises described in this article target the inner thighs. The resistance band makes each movement a little more demanding. Its position changes from one exercise to the next, so simply follow the instructions given for each one.
How do you strengthen your adductors with a resistance band?
Keep each movement controlled and refer to the detailed steps under each exercise: they explain the starting position, how to breathe and where to place the band. Take your time rather than rushing through your repetitions, and include these exercises regularly in your workouts.
Are there pictures of the adductor exercises?
Yes, each exercise in the article is illustrated with an image just below its heading. The list of steps that follows then explains the starting position, where to place the band and how to breathe during the movement.
What should I do if my adductors hurt during the exercises?
Don’t push through to finish your sets. If you feel pain, stop the exercise and ask your GP or another medical professional for advice before returning to your resistance band routine.
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