Inner Thigh / Adductor Strengthening Exercises

Target Muscle Group Description & Cues Start Position Finish Position
Inner Thigh
Adductors
Inner Thigh Raises
 
-Start laying on your side with your top knee bent and your foot firmly planted behind your bottom leg.
-You can prop your torso up on your elbow or lay flat on your side depending on comfort
-Lift your bottom leg up off the floor as high as you can with control
-Slowly release with control
 
-8-10 reps, 2-3 sets or as otherwise recommended by your RMT
 
-Switch sides and repeat
Inner Thigh/
VMO (Vastus Medialis Oblique)
Ballerina Squats
 
-Ballerina Squats are similar to regular squats, but target the VMO specifically. The VMO is very important for proper tracking of the patella.
-Start standing with your feet shoulder wide apart and your toes pointing away from your centre line
-Engage your core
-Squat down to a level that is comfortable and controllable
-Don't squat farther than 90 degrees at the knee
-Don't allow your knees to travel farther forward than your feet
-Slowly return to the start position and repeat
 
-8-10 reps, 2-3 sets or as otherwise recommended by your RMT.

 

 
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