Inner Thigh Strengthening Exercises – Ask Doctor Jo

Hey everybody, it’s Dr. Jo! I got an email
the other day from Jennifer, and she was asking how to strengthen her inner thighs. Our inner
thighs are made of our adductor muscles, A-D, adductor muscles, and our groin muscles. So
if you want to stretch those out first, you can go to and check out the
groin stretches, and now I’m going to show you how to strengthen those muscles. So here
we go! So the first exercise I’m going to show you is using a resistive band. I’ve got
the green band down here, and the best way to use it, is tie a knot on one side, and
close the door so it stays nice and tight. Make sure the door is closed all the way,
otherwise it’s going to come back and snap you. Then I tied a loop on this side, and
it doesn’t have to be a big loop because usually what I’ll do is I’ll go through the loop here
and grab some band so the loop becomes bigger. For this exercise, you want to put it on the
leg that is closest to the door. So I’m going to put it around my foot, just about where
the top of my ankle is. You want to step out to the side where the band is tight enough
to give you some good resistance. So you want to keep your foot straight forward. A lot
of times, people might want to turn their foot out, or turn it to the inside, but you’re
going to keep that foot straight forward, and pull it across your body. You can hold
on in the beginning if you need to, but once it get easier for a little more of a challenge,
you can let go, and that will make your legs work harder. Keeping those toes facing forward.
That’s going to work that inner thigh. So now I’m going to have you bend up your knees,
you can grab a big pillow or something like a soccer ball or basketball. You want something
with a little bounce in it. I’m going to put it between my legs here, and just lie down
and relax your back. You’re just going to squeeze into the ball or pillow, and then
relax. Now you can start off with a 2 second hold, depending on how hard it is for you,
and then relax, doing that 5-10 times, and then build your way up. So that next couple
of times, try 3 or 4 seconds, and work your way up to holding it for 10 seconds if you
can, and that’s squeezing those inner thigh muscles into the pillow or ball. Nice hold,
squeeze, and then relax. So the last exercise I’m going to show you is going to be on your
side. You can take the pillow, and use it to relax your head. The leg you want to exercise
is actually going to be on the floor. You want your hips to be perpendicular to the
floor, so you don’t want them rolling back and you don’t want them rolled forward, but
you want to be pretty straight up and down. Now some people will take their top leg and
put it behind them, and some will put will actually bring it over in front of them. It
just depends on how much flexibility you have in your hip. I’m actually going to put mine
behind, and keep it nice and straight, keep those hips pretty up and down. You’re going
to keep your bottom leg straight. So you don’t want that knee bent, you want it nice and
straight. And you want your toes again pointed forward, so their not pointed up and their
not pointed out. Their straight forward. Keeping that leg nice and straight, you’re going to
just lift it up. It doesn’t have to be super high, you don’t have to kick it way up in
the air, but just about 4-5 inches off the ground. Then slowly come back down. If that’s
pretty easy, if you have some ankle weights at home, you can start adding some ankle weights.
Just start off with 2 sets of 10, and see how it feels, and then again, if it gets easier,
you can either bump up the reps or bump up the weight. Alright, so there you have it.
Those are your inner thigh strengthening exercises. If you have any questions, please leave them
in the comments section, and if you would like to check out some other videos like the
groin stretches video, please go to And remember be safe, have fun, and I hope
you feel better soon!


  1. Thanks!! Hillary Swank is pretty awesome!!

  2. I hope they help!! Good luck!!

  3. Thanks suga foot.

  4. You're welcome 🙂

  5. Love the last two! Going to try these 🙂

  6. I hope they help!! Good luck!!

  7. If you could make an app that would be brilliant, these tips really help me with ballet and my turn out. Thank you!

  8. You're welcome!! I am glad they are helping!! I would love to make an app for my videos!! I just need to find someone who can make it for me 🙂

  9. hi Doc. Jo. thanks for this video. i have a question. does this workout burn fat in the inner thigh area? i use to do lunges and side lunges but i get knee pains in doing those so im looking for another way to get rid of the inner thigh fat. will this help? thanks so much. 🙂

  10. It will! You might want to add some ankle weights, but if you add them into your workouts, they should definitely help! Good luck!!

  11. i didn't think you'd reply. 🙂 thank you!

  12. Sure! I hope they help!!

  13. Will these exercises help keep my patella aligned? (As opposed from being pulled outward by tight quads) Excellent video!

  14. Yes, they will! I also have a patellofemoral pain video of you want to check it out too!! Good luck!

  15. thanks again

  16. Thanks, Doctor Jo, great to find an exercise routine that even people with knee pain will be able to follow. xx

  17. nice video doctor but i want to ask about the first  exercise is it ok to use ankle Weights ?  

  18. Good advice!

  19. yyyyyeah! This is good advice. Last one is a goody!

  20. 👍👍👍👍👍👍👍👍👍

  21. I appreciate the tips! Recovering from patella maltracking and I definitely think these will help! Thank you!

  22. Awesome advice.

  23. Hi
    My right leg inner thigh muscle is weaker and thinner than other thigh .looks like right thigh is getting smaller. It effect on my knee too.Could you please able to give me advice how could fix it?

  24. Hi Doctor Jo,
    Thanks for the video..
    I had tibial plateau injury on my right leg knee..had surgery and doc placed titanium screw to fixed it…its almost 7 months over.. I had undergone physiotherapy for one month..but still my thigh and shin muscle are weak.. I unable climb stairs smoothly as before..unable to jump and run..
    Please suggest exercise to strengthening thigh and shin bone muscle… Can I able to run again ?

  25. GOOD VIDEO!!! I hate videos where they use a shotgun mirophone instead of a lapel microphone that way every sound within 500 feet is also in the video.

  26. hey do you know if these would be good to increase the muscles used in posting to the trot?

  27. There's inner thighs, outer thighs…. do you have any exercises that help strengthen the muscles on top of thighs?

  28. Do you have any exercises that can help strengthen the thigh muscles for people with knee cap issues, the knees cannot bend backwards at all due to pain in the knee caps. thanks.

  29. Hey
    Im just wondering if these excersises would be goo for patella dislocation on both knees.
    My physio has given me excersises but they arnt effective and i am trying to find more that fit for me.
    I dislocated my knee figure skating and couldnt go back but im wanting to go back to dancing and need some strengthening my inner thigh is loose and my quads pull my knee outwards
    Any advice?

  30. My knees hurt when I do the last exercise, is it normal? My knees felt sore the day after, but I don't really feel anything in my thighs.

  31. Hi .how many times in the day i can do the exercises ?

  32. love the socks!!
    your videos are GREAT!

  33. Beautiful soul

  34. I know this is an older video, but will these exercises strengthen the VMO? If not, can you recommend something? I have patellofemoral issues and I believe tightness on the outside of my leg is tracking the kneecap out so that it doesn't ride correctly. Thanks!

  35. Doing these exercises a bit moderate though for past 6-8 months but still the injury of inner thigh i got doing yoga (Baddha Konasan) without warming the muscles, hurts and do not let me live a free life. Any suggestions would help..

  36. Can this help inner upper thigh pain ? Thank you

  37. That was so wonderful 💖 Thank you 😘

  38. Is it true that for medial meniscus injury, it's recommended to strengthen the adductor muscles?

  39. I used to do the last exercise you demonstrated as part of my knee strengthening routine for running .

  40. Is ınner thigh weakness cause lower back pain

  41. Great video! Thanks… I had right side inguinal hernia surgery 7 months ago.. I hope that exercises strengthen my groin enough to avoid another hernia.

  42. Hi, Dr. Jo! I am a 73 yr old senior. 2 months ago, I pulled my inner thigh muscle (adductor?). It was healing, but I've injured it again (I guess it was in a weakened condition). Should I be doing these thigh strengthening exercises, or should I wait until the pain goes away completely?

  43. Thx great video

  44. Palvic gridal strength exercises uploaded plz.

  45. Where can you buy a resistance band?

  46. Hi, Do you also have videos showing how to build muscles in the inner knee? Thanks in advance

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