For many folks, adductor exercises are a neglected part of strength training. Unlike other lower-body players—like the glutes, quads, and calves—the inner thighs are typically not top of mind for a lot of exercisers, in part because they’re usually out of view, Femi Betiku, PT, DPT, CSCS, a physical therapist and Pilates instructor in Westchester, New York, tells SELF.
And that’s a shame: Because whether you see them or not, strong inner thighs really do a lot to support and stabilize your body, allowing you to safely perform a host of movements in life, sports, and the gym.
With that in mind, we tapped fitness pros for a round-up of excellent adductor exercises that’ll have your inner thighs quaking—many of which you can easily do at home with just your bodyweight. We also got the intel on what role this muscle group plays in your body, the importance of bolstering it with strength exercises, and the best ways to work adductor exercises into your routine. Here’s what you (and your neglected inner-thighs) need to know.
What do your adductors do anyway? Your inner thighs, formally known as your adductors, are a group of five muscles that sit on the inside of your upper leg between your pelvis and knee. Any time you bring your leg closer to the center of your body (like stepping your feet together), your adductors are firing.
“Their main function is to stabilize your pelvis,” according to Dr. Betiku. They also help steady your knees, he adds. Because of this, they play a big role in your balance, whether you’re walking, running, climbing stairs, or playing sports. This is especially true if you’re moving on an unstable surface, like a hiking trail or grassy field, Dr. Betiku says.
The adductors are also key for athletes like soccer, football, and basketball players, Dr. Betiku says—really anyone whose sport requires them to perform explosive movements and quickly change directions, he explains.
Beyond that, the inner thighs help you perform daily tasks like sitting down in a chair and getting out of the car, Dr. Betiku says. And they also assist with tasks like lifting a heavy box or picking up your kids, Rachel Pieroni, CPT, Master Trainer for Pure Barre in New Jersey, tells SELF. That’s because to perform those actions correctly and safely, you’ll want to take a wide stance, which is one surefire way to light up the adductors. (More on that in a moment.)
Why are adductor exercises so important? Like we mentioned, your adductors play a big role in stabilizing your pelvis. So if your inner thighs aren’t strong enough to do that job, then other muscles—like your hip flexors, hamstrings, and quads, for instance—will step in and take on some of that load, Dr. Betiku. This can put a lot of stress on those helpers, and ultimately up your chances of injury there.
Weak adductors can also contribute to hip instability, which could lead to hip impingements and ultimately labral tears within the hip socket, Pieroni says. Hip instability caused by weak adductors can impact your running (and walking) gait, making it less optimal and upping chances of injury, and also create difficulty engaging your glutes, Pieroni says.