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Want an Inner Thigh Workout For Males? Try These Exercises

Your thighs power your lower half. They help you speed up on the Bike and support you to jog longer and with more strength on the road or Tread.

But you’re aware of this—it’s the reason you spend time to stretch and make your lower half stronger. Yet, your thighs are not just about your front thigh muscles, back thigh muscles, buttocks, and lower leg muscles. A muscle group often overlooked or put last on your exercise list is the inner thighs, known as your adductors.

These small muscles do a big task. Adductors pull your thighs (and thus, legs) towards the middle or center line of your body.

This alignment matters a lot when you’re on the Bike. This is precisely why teachers like me ensure your knees are aligned right before starting a ride. It’s equally crucial when you’re running, walking, and rowing.

Like any muscle group, your adductors always benefit from a bit of care and focus.

Whats The Point?

Inner thigh muscles are key in keeping the pelvis and hip joints stable. Solid inner thigh muscles ensure your legs and pelvis stay aligned correctly.

Strong inner thighs boost steadiness and equilibrium across different activities and sports such as basketball, tennis, and others.

Usually, you should target these muscles twice to three times weekly. Occasionally, these workouts will be included in a lower body strength training session.

If they’re not, extend your workout by five additional minutes to include some of these exercises for sturdy, even legs.

Inner thigh Workouts

Your adductors aren’t just a single muscle – they are a group of five that collaborate to keep the hips stable and draw the legs in while aiding in rotation.

For those who love anatomy, this group includes the adductor longus, adductor magnus, adductor brevis, gracilis, and the pectineus.

Most exercises targeting the inner thighs will engage all these muscles (which is great!) and also benefit from compound leg workouts.

Eager to start?

Below is a list of my top exercises for targeting your inner thighs. Choose your preferred ones and remember to add them to your strength training routine two to three times a week. Once you’re proficient in a move, don’t hesitate to change it up.

ExerciseSetsReps
Supine Inner Thigh Lift3 Reps8 Sets
Plié Squat3 Sets12 RepsPile Squat that builds those inner thighs in this workout
Banded Squats8 Reps3 Setsbanded squats is a great way to build inner thighs for males
Banded Side Leg Lifts8 Reps3 Setsbanded left legs are a great way to increase muscle in inner thighs for males

What To Eat For Those Inner Thighs

When doing inner thigh workouts it is important to keep up the nutrients for muscle growth below are some of the best foods to eat.

  • Chicken– One of the best proteins for any muscle growth as they are affordable and supply your body with a lot of protein
  • Eggs– Eggs are also very affordable and has plenty of good protein along with that it is easy to prepare a couple eggs
  • Fish– Fish provides protein along with good fat which is both good for the body and muscle building
  • Beans and nuts– These are cheap and can be snacked on during the day to provide some of the best proteins you can get

Getting a perfect inner thigh requires a lot of work and combinations of activities but it will be worth all of the effort when you flex it to your friends!

Common Questions

How often should I do inner thigh workouts?


Aim for 2-3 times per week, allowing rest days in between for muscle recovery. It’s important to include these exercises as part of a balanced workout routine that targets all major muscle groups

Do I need any special equipment for inner thigh workouts?


No is not required however, using equipment like resistance bands, ankle weights, or a Pilates ball can increase the intensity and effectiveness of the workout.

How long does it take to see results from my workouts?


Results vary depending on your starting point, the intensity of your workouts, and your overall fitness routine and diet. Generally, results are within 4-6 weeks if you are constant

Are there any precautions I should take when doing inner thigh workouts?


Yes always warm up before exercising to prepare your muscles and prevent injury and rest if you feel any discomfort

Is it necessary to stretch the inner thighs after workouts?

Yes, stretching after your workout can help reduce muscle soreness and increase flexibility.

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