Inner Thigh Exercises
I don’t really feel like I’m working my inner thigh muscles on leg days.
Anyone do inner thigh exercises? If so, what do you guys recommend?
Thanks.
I don’t really feel like I’m working my inner thigh muscles on leg days.
Anyone do inner thigh exercises? If so, what do you guys recommend?
Thanks.
like that abductor/adductor (sp?) stuff?
Someone here called it the "good girl, bad girl machine".
I heard some bad things about those hip abductor machines. Like they make your hips bigger, which I really don’t need. I just wanna target the inner thighs..
Any other weight machine or even dumbbell exercises that will help me achieve that?
I heard some bad things about those hip abductor machines. Like they make your hips bigger, which I really don’t need. I just wanna target the inner thighs..
Any other weight machine or even dumbbell exercises that will help me achieve that?
Well if you do the adductor, which works the muscles that bring the leg across the body it will target the inner thighs but not the outer. Also, a couple of sets of the yes/no machines are not going to give you latina birthing hips.
but it’ll do the job of strengthening my inner thighs if its only a couple of sets once a week?
I do him adductor/abductor and I do not have Latina birthing hips.
if you do only the adductor (no/good girl) machine you will not be working the muscles on the outside of your leg/hip
its what i hear.. i don’t know how necessarily true it is.
okay thank you, i appreciate it.
its what i hear.. i don’t know how necessarily true it is.
we’ve been over this before…you’re not going to wake up next monday morning with huge hips…
i’ve heard some writer on t-nation trashing those machines
okay
well it’s better to do the same exercise with a cable or band but they get the job done….
My friends call those the Lauren and Jen machines.
Jen was a slut in high school.
Lauren was prude in high school.
Sound like everyone has a similar story.
The function of the adductor muscles changes when the hip is flexed, which is why the adductor/abductor machine causes dysfunction. You’re better off doing lateral lunges, split squats, and wide stance squats & deadlifts.
thanks, i’ll youtube those.
It was suggested to me by another PL’er to do abductor/adductor work to help with stability while squatting/pulling wide. His fiance, who as also a PL’er and a phys. therapist, agreed that band/cable work was better but the machines will get the job done.
what she suggested as being better then the machines:
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4-way hip: Stand on one leg (termed: standing leg). The other leg can have either a band or a ankle cuff attached to a cable machine around the ankle (termed: swing leg). If necessary due to knee discomfort, you can place the band above the knee, but it’s better at the ankle. Let’s assume you are using a band. I’m sure you’re smart enough to figure out the cable machine version too. Attach the band to the rack/mono/pole at about ankle level. Standing upright, on your standing leg and with your swing leg unweighted, but next to the standing leg, and facing the band attachment. Step away from the band attachment making the band taut and your swing leg is pulled away from the standing leg. From here, do 1 set of 12-20 reps of hip extension (leg should be slightly behind you). You only have to bring your swing leg in to meet your standing leg, not past (termed: neutral). Best bang for your buck on this exercise is if you can do it without holding on to anything and you keep your swing leg off the ground throughout the set. To start, you may need to use something to help balance you. Also, do them slower rather than quick. Quick is a great balance exercise but doesn’t target the hips as much. After set 1 facing the band, turn 90 degrees so the band is at your side. 1 set of 12-20 bringing your leg into your other (hip adduction), or to neutral. Turn 90 degrees so the band is behind you now. 1 set of 12-20 reps bringing your swing leg to your standing leg (hip flexion), or neutral. Turn 90 degrees so the band is running across your standing leg and to the side of you. 1 set of 12-20 reps bringing the swing leg away from the standing leg, or hip abduction (starting position is neutral). Then repeat 1-2x more. Then switch legs. Do one leg all the way through before switching to the other. Just keep rotating the 90 degrees the whole way. Anyone I’ve had do this exercise has initially thought that it was worthless, a girly exercise, or not going be hard enough for them. I tell them to start with a mini band and they look at me like I’m crazy. So far, everyone that’s done them right has come back saying that this exercise makes their hips/butt burn… on both sides throughout the entire exercise. It’s not as easy as you’d think. This is a great exercise to throw into the mix if you’re doing a lot of training in gear. Since the briefs tend to make the hips/glutes work less, this is a good way to make sure those muscles stay good and strong so that you’re not suffering later. Also, could try monster walks and side steps to target hips/glutes, but these get more of the outer leg than the inner. |
I agree the 4-way hip is much better than the ab/adductor machine
Freudian slip
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Do lunges.
/thread |
I do lunges… but I still don’t really feel my inner thighs get worked by just that.
I’m gonna go work out my legs in about an hr and try out what Ceaze and GTLifter recommended…
Here’s the plan, though it looks like its going to be a really long work out. I’ll see what happens I guess…
Squats
Barbell Split Squats
Lunges
Lateral Lunges
SL DLs
Leg Presses
Leg Extensions
Lying Leg Curls
Hip Abductors
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I do lunges… but I still don’t really feel my inner thighs get worked by just that.
I’m gonna go work out my legs in about an hr and try out what Ceaze and GTLifter recommended… Here’s the plan, though it looks like its going to be a really long work out. I’ll see what happens I guess… Squats |
Oh no way bro, doesn’t look long at all.
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Oh no way bro, doesn’t look long at all.
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lol
I didn’t end up doing all of that… I wasn’t able to.
So I just did:
Squats
Barbell Split Squats
Lunges
SL DLs
Leg Presses
Leg Extensions
Lying Leg Curls
Took a little over an hour but I feel good.
i dunno but when i do situps on the decline bench i get a strong burning in my inner thighs the last few reps. im probably doing them wrong. but hey it might be something to try,
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Oh no way bro, doesn’t look long at all.
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lol
I didn’t end up doing all of that… I wasn’t able to. So I just did: Squats Took a little over an hour but I feel good. |
Probably drop the Leg Presses too.
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