Muscle workout: thigh adductors

by | Exercise and Fitness, Muscle Workouts

Two good exercises to strengthen your thighs.

Adductor squeeze

Lie on your back, hands on the ground beside your body, with knees pointing upwards. Place a soft ball between your knees.

Lift your heels off the ground until your legs are at a 90 degree angle. Now slightly squeeze the ball with your knees, pausing for a few seconds.

Do 3x sets 8 to 12 reps.

Cossack Squat

Stand with your feet wide apart and your toes pointing out to the sides. Squat to the right keeping your back straight at all times.

Squat as low as is comfortable keeping your knees in line with your toes. Return to the staring position then repeat squatting to the left side.

Do 3x sets of 20 reps.


The exercises and information included in this article are general. If possible you should seek more personalised exercise advice and have your strength training tailored to your individual needs. If you have an existing injury or any health problems, or you do not already exercise regularly several times each week or you are middle aged or older, first check with your doctor about your suitability for a resistance training programme.

Before starting your resistance training, ask a trained fitness instructor about the correct technique involved in such a programme, including ways to progress your fitness gradually and minimise injury risk.

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