Inner Thigh Push-out
The inner thigh push-out is a standing bodyweight exercise that uses isometric-style resistance to activate the hip abductors and adductors. By pressing the knee outward and returning, the exercise trains the lateral hip stabilizers and adductors through a functional standing movement.
How to do it
- Stand with your feet shoulder-width apart and your hands on your hips.
- Push one knee outward against an imaginary resistance, squeezing the glute at the same time.
- Return to the starting position and repeat on the other side.
- Continue alternating for the desired number of repetitions.
- Keep your core engaged throughout.
Form cues
- Keep your posture tall and chest lifted.
- Engage your core to maintain stable balance.
- Press your knee outward gently with control.
- Squeeze the glute on the moving side.
Breathing: Inhale as you stand tall and prepare, then exhale smoothly as you push your knee outward and return.
Common mistakes
- Leaning the torso to the side, which reduces the work on your targeted hip muscles and strains the lower back.
- Rushing through the movement without control, which prevents you from effectively engaging the stabilizers.
- Holding your breath, which creates unnecessary tension instead of keeping your core braced.
Muscles worked
Primary: adductors. Secondary: glutes, abs.
Suggested sets & reps
Get fitter
3 sets × 10 reps per side, rest 60 seconds
Lose weight
3 sets × 12–15 reps per side, rest 45 seconds
Build muscle
3 sets × 10–12 reps per side, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp hip or knee discomfort, ease off or stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel the inner thigh push-out working?
You should feel gentle muscle engagement around your hips, outer glutes, and inner thighs as you control the movement.
Can I do this exercise every day?
Yes, because it uses bodyweight and focuses on stability, it can be done frequently as part of a daily routine or warm-up.
What if I struggle with balance while standing on one leg?
Hold onto a wall, sturdy chair, or countertop with one hand to support your balance while you perform the movement.