Inner Thigh Push-out – Chair Wide-knee Seated Version
The inner thigh push-out chair wide-knee seated version is a seated isometric exercise that targets the adductors by pressing the knees inward against hand resistance from a wide-legged position. This variation places the adductors in a more lengthened position, increasing their activation.
How to do it
- Sit on a chair with your knees spread wide apart and feet flat on the floor.
- Place your hands on the outside of your knees.
- Press your knees inward against the resistance of your hands.
- Hold the contraction for 2–3 seconds, then release.
- Repeat for the desired number of repetitions.
Form cues
- Sit tall with your feet flat on the floor.
- Spread your knees wider than hip-width apart.
- Place your hands firmly on the outside of your knees.
- Press your knees inward against your hand resistance.
- Hold the squeeze steadily for two to three seconds.
Breathing: Inhale to prepare, exhale steadily as you press your knees inward, and breathe normally during the hold.
Common mistakes
- Using only hand pressure instead of leg strength, which reduces the work done by your inner thighs.
- Slouching forward in the chair, which shifts focus away from the targeted muscles and strains your lower back.
- Rushing through the holds without pausing, which prevents you from feeling a true isometric contraction.
Muscles worked
Primary: adductors. Secondary: glutes, abs.
Suggested sets & reps
Get fitter
3 sets × 10 reps, hold 3 s, rest 60 s
Lose weight
3 sets × 12–15 reps, hold 3 s, rest 45 s
Build muscle
3 sets × 10–12 reps, hold 4 s, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel hip or groin discomfort, ease off the hand pressure or choose a gentler option.
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
What if I don't feel this in my inner thighs?
Try widening your starting knee position and apply more active resistance with your hands to create a stronger opposing force.
Can I do this exercise every day?
Yes, because it is low-impact bodyweight work, but starting with 3 to 4 times a week is plenty for most beginners.
Do I need any special equipment?
No, just a stable chair and your own hands for resistance, making it an easy home routine.