01Benefits of Leg Adduction Exercise

  • Targets the adductor muscles of the inner thighs
  • Improves lower body strength and stability
  • Helps in toning and shaping the inner thigh area
  • Enhances hip mobility and flexibility

02Equipment Needed

  • A cable machine with an ankle attachment
  • A mat or towel for comfort

03Step-by-Step Guide

  • Start by adjusting the cable machine to the appropriate weight and height. Attach the ankle attachment to your right ankle.
  • Stand facing the machine with your feet shoulder-width apart. Place your hands on the machine for support.
  • Shift your weight onto your left leg and slightly bend your knees.
  • Keeping your right leg straight, slowly lift it to the side as far as comfortable. Maintain control throughout the movement.
  • Pause for a moment at the top of the movement, feeling the contraction in your inner thigh.
  • Slowly lower your leg back to the starting position in a controlled manner.
  • Perform the desired number of repetitions and then switch sides.

04Tips and Safety Precautions

  • Start with lighter weights and gradually increase as you get stronger to avoid strain or injury.
  • Maintain proper form throughout the exercise. Keep your spine neutral, engage your core, and avoid any twisting or leaning.
  • Avoid swinging or using momentum to lift your leg. The movement should be controlled and targeted.
  • Listen to your body and only go as far as comfortable. Do not push through pain or discomfort.

Conclusion

Incorporating leg adduction exercises into your fitness routine can help strengthen and tone your inner thighs. By following the proper technique and gradually increasing the difficulty, you can achieve great results. Remember to always prioritize safety and listen to your body.

MethodsDetails
Step 1Adjust the cable machine and attach the ankle attachment to your right ankle.
Step 2Stand facing the machine with feet shoulder-width apart and hands on the machine for support.
Step 3Shift weight onto left leg, slightly bend knees, and lift right leg to the side.
Step 4Pause at the top, feeling the contraction in your inner thigh, and then lower the leg back down.
Step 5Switch sides and repeat for desired number of repetitions.
leg adduction
inner thigh muscles
exercise technique