Inner Thigh Push-out Leg Folded
The inner thigh push-out leg folded is a seated adductor exercise performed with one leg folded in front of the body. Pressing the knee downward activates the hip adductors and external rotators, targeting the inner thigh in a supported seated position.
How to do it
- Sit on the floor with one leg folded in front of you and the other extended to the side.
- Press the folded knee toward the floor against gentle hand resistance.
- Hold the pressed position for 2–3 seconds.
- Release and repeat for the desired reps before switching sides.
- Keep your spine tall throughout the exercise.
Form cues
- Sit tall with your spine straight and shoulders relaxed.
- Fold one leg comfortably in front of your body.
- Extend the working leg out to the side.
- Press your knee gently toward the floor using hand resistance.
- Hold the contraction steadily for two to three seconds.
Breathing: Inhale as you prepare to press, and exhale steadily while holding the knee down against resistance.
Common mistakes
- Slouching the lower back, which reduces core support and shifts focus away from the hip.
- Pushing with excessive force right away, which can cause cramping or unnecessary joint strain.
- Rushing through the holds without pausing, which prevents the inner thigh muscles from fully engaging.
Muscles worked
Primary: adductors. Secondary: glutes, abs.
Suggested sets & reps
Get fitter
2–3 sets × 10 reps per side, rest 60 s
Lose weight
2–3 sets × 12–15 reps per side, rest 45 s
Build muscle
3 sets × 10–12 controlled holds per side, rest 60 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp hip or knee discomfort, ease off or stop the exercise.
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 should I do if I feel cramping in my inner thigh?
Ease off the pressure immediately, shake out the leg, and use less force on your next repetition.
Can I do this exercise if I have tight hips?
Yes, but only lower your knee as far as is comfortable without forcing the range of motion.
How often should I practice this movement?
You can include this exercise 2 to 3 times a week as part of your home mobility or lower body routine.