How to Work Out the Inner Thighs With Elastic Bands

How to Work Out the Inner Thighs With Elastic Bands

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If your bands have no handles, you'll have to tie them to the vertical support.

Keith Brofsky/Photodisc/Getty Images

Elastic bands -- often called therapy bands, resistance bands or exercise bands -- come with varying levels of tension, allowing you to get in a strength-training workout without having to lug around a heavy set of weights. By putting the bands in various positions, you can strengthen the muscles of your inner thighs, including the adductor magnus, adductor brevis and the adductor longus, a group of muscles you may also know simply as the "hip adductors."

Hip Adduction


Wrap one handle of your band around a sturdy vertical object, such as a table leg. The band should be about 6 inches from the floor.


Stand so that the side of one hip faces the vertical support and wrap the band around the ankle nearest the vertical support. Step to the side, away from the vertical support, while keeping the front of your body roughly flush with the vertical support. Stop when there is slight tension on the band.


Stand with your feet about shoulder-width apart and brace your abdominals to support your entire midsection.


Keep your leg straight as you raise the banded foot and then cross that foot in front of your other leg, pulling the band away from its vertical support. This should cause you to feel tension in your inner thigh.


Keep your foot elevated as you move your foot back to a position just in front of its corresponding hip, thereby decreasing the amount of tension on the band.


Repeat the crossing motion 10 to 15 times and then turn around, wrap the band around the opposite leg and repeat the exercise with that leg.



Stand on the middle of the band and hold one end of the band in each hand, with your arms at your sides. Step outward so your feet are about shoulder-width apart.


Tighten your abdominals and then bend your knees until your legs form roughly a 45-degree angle. For an even more challenging workout, lower down until your thighs are at approximately a 90-degree angle with your lower legs. Both methods should cause you to feel tension in your thighs, which helps to strengthen the quadriceps as well as the adductor magnus.


Slowly stand back up. Repeat the squatting motion a total of 10 to 15 times and then take a break and complete a second set.



Stand on the middle of the band with one foot while holding an end of the band in each hand.


Take a big step backward with the free foot, thus forming something of an upside down "V" with your two legs.


Bend the front knee, which will cause the back leg to bend as well. Stop bending the front knee when your front leg forms approximately a 90-degree angle at the knee.


Push back up to the standing position. Both the lowering and raising phases of this exercise should cause tension in your front thigh. Repeat the entire motion 10 to 15 times, take a short break and then do a second set. Following that, do the exercise with the opposite leg. Lunges strengthen the quadriceps as well as the adductor magnus.

Things Needed

  • Resistance band


  • If you're new to strength training, start with an exercise band that is rated for beginners, which will have less tension than other bands. As you get stronger, continue doing these exercises but move up to a medium-tension band and then progressively use bands with more and more tension.


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