When it comes to lower body workouts, most runners cycle in a few squats, lunges, and deadlifts and figure they’re covered. While these are all important and highly effective exercises, there’s one critical muscle group that could use a little more love—namely, the adductors, aka the inner thighs.
To help you hit those stabilizing muscles, Amber Rees, head of curriculum at Barry’s in New York and co-founder of Brave Body Project, created this inner thigh workout. “We all know that the quads, hamstrings, and glutes are key muscle groups that aid our stride and improve running economy, but I’m here to tell you that your inner thighs are screaming for some attention, too,” he says. The runner’s world.
The benefits of this inner thigh workout for runners
“Not only do the inner thighs support stability, but these muscles are a big part of hip flexion and extension,” says Rees. This means that, as you walk, your inner thighs help drive your knees forward and up and extend your leg behind you as you push off the ground.
“Strengthening the internal muscles will also help prevent injury,” adds Rees. He explains that the adductors help rotate toward the midline (or center of the body) at the hip and knee, so you need them strong to help stabilize the pelvis as you run. They are especially important for stabilization as your feet strike and push off the ground. “If there is weakness in the adductors, it could potentially lead to overcompensation with other muscles, which could lead to injury,” says Rees.
Designed by Rees, the following inner thigh workout is designed to activate the inner thighs while engaging the entire lower body (hello, glutes and hamstrings) and core.
How to use this list: Perform each exercise below for 50 seconds, resting 10 seconds between exercises. Repeat the complete circuit 2 to 3 times. Rest for 1 minute between rounds.
Each move is demonstrated by Rees in the video above so you can learn proper form. A set of heavy dumbbells and an exercise mat are required. A slider is optional.
1. Sumo Squat With Heel Raise
Stand with feet wider than hip-width apart and toes turned 45 degrees. Hold a dumbbell perpendicular to your chest, grasping one end with both hands. (Alternatively, this movement can be done with just body weight.) With the pelvis in a neutral position, send the hips back and down and bend at the knees until the thighs are parallel to the ground. Keep knees in line with toes and chest lifted as you squat. At the bottom of the sumo squat, lift your heels off the ground and balance on the balls of your feet. Pause, then lower your heels and push your feet in to stand all the way to your back. Repeat.
2. Sumo Deadlift
Stand with feet wider than hip-width apart and toes turned 45 degrees. Hold a dumbbell in each hand, palms facing forward. With a gentle bend in the knees, hinge at the hips and push the butt back as you lower the torso toward the ground. Keep your back flat and stop when you feel a slight pull in your hamstrings. Lift back up, squeezing the glutes and inner thighs. Repeat.
3. Alternate Side Shot
Stand with feet wider than hip-width apart and toes pointed forward. Hold a dumbbell horizontally in front of the hips. (Alternatively, this movement can be performed with just body weight.) Shift the weight to the left leg as you push the hips back and bend the left knee. Keep right heel down, right leg straight, head up and back flat. Let the arms hang straight and the dumbbell hover above the ground. Return to a wide standing stance by driving through the left leg. Then lunge on the right side: shift weight to right leg, push hips back, and bend right knee. Return to standing position. Continue alternating.
4. Sliding Sumo Squat Right
This exercise is best performed on a hard, smooth surface while wearing socks or using a slider or furniture mover. Stand with heels together and toes turned out 45 degrees. Slide the right leg out into a wide-legged stance. With the pelvis in a neutral position, send the hips back and down and bend at the knees until the thighs are parallel to the ground. Keep knees in line with toes and chest lifted as you squat. As you return to the standing position, use the inner thigh to press the right leg into the ground and slide the right leg to the left. Repeat.
5. Right side leg raise
Lie on your right side, right palm supporting the head and left palm on the floor in front of the chest for stability. Keeping the hips stacked, cross the left leg over the right, bend the knee and plant the left foot on the ground in front of the right knee. This is your starting position. Keep the right leg straight and the leg bent as you use the inner thigh to lift the leg off the ground only as high as you can without compromising form or balance. Lower with control to the starting position. Repeat.
6. Sliding Sumo Squat Left
This exercise is best performed on a hard, smooth surface while wearing socks or using a slider or furniture mover. Stand with heels together and toes turned out 45 degrees. Slide the left leg out into a wide-legged stance. With the pelvis in a neutral position, send the hips back and down and bend at the knees until the thighs are parallel to the ground. Keep knees in line with toes and chest lifted as you squat. As you return to the standing position, use the inner thigh to press the left leg into the ground and slide the left leg to the right. Repeat.
7. Lateral Leg Raise Left
Lie on your left side, left palm supporting the head and right palm on the floor in front of the chest for stability. Keeping the hips stacked, cross the right leg over the left, bend the knee and plant the right foot on the ground in front of the left knee. This is your starting position. Keep the left leg straight and the leg bent as you use the inner thigh to lift the leg off the ground only as high as you can without compromising form or balance. Lower with joystick to return to starting position. Repeat.
