Inner Thigh / Adductor Strengthening Exercises

 

-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

 

-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.