Lying Adductor

The lying adductor is one of the most common inner thigh adductor exercises that you can perform either at home or the gym. Always focus on using the muscles of the inner thigh to perform the exercise, keeping your upper body fixed in place.

Lie on your side with the upper leg crossed over your lower leg, keeping a good range of movement in your lower leg, as it's the inner thigh muscles of the lower leg that your aiming to exercise.
 

START
FINISH
keep the movement smooth and under control aim to keep the leg straight

Keeping your knees and toes pointing forward smoothly lift lower leg to a position of about 45 degrees, focusing on using the muscles of your inner thigh to perform the exercise.

Lower again under control and repeat. Swap onto the other side and repeat this exercise for your inner thighs again.

Ankle weights or resistance bands can be used to make this exercise harder, alternatively you may decide to hold in the upper phase for 2 - 3 seconds, and avoid letting your foot rest on the floor during the lower phase.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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