Inner Thigh Push-out – Supine
The inner thigh push-out supine is a lying adductor exercise that opens the legs wide and then actively presses them together. The closing movement targets the adductors concentrically, building inner thigh strength through a full range of motion from the supine position.
How to do it
- Lie on your back with your legs extended and feet together.
- Open your legs outward to a comfortable wide position.
- Engage your inner thighs and press your legs back together.
- Hold the legs pressed together for a moment before releasing.
- Repeat for the desired number of repetitions.
Form cues
- Keep your lower back gently pressed into the floor.
- Open your legs outward in a controlled manner.
- Squeeze your inner thighs to return the legs to the center.
- Pause briefly when your feet meet.
Breathing: Inhale as you open your legs wide, and exhale steadily as you press your legs back together.
Common mistakes
- Rushing the movement reduces muscle engagement, so focus on slow, controlled presses.
- Arching the lower back puts unnecessary strain on the spine, so keep your core lightly braced.
- Bending the knees instead of keeping legs straight changes the target muscles.
Muscles worked
Primary: adductors. Secondary: glutes, abs.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps, rest 60 seconds
Lose weight
3 sets x 15-20 reps, rest 45 seconds
Build muscle
3 sets x 10-15 reps, rest 60 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp hip or groin discomfort, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel this exercise?
You should feel a gentle contraction along your inner thighs as you squeeze your legs back together.
Can I do this exercise every day?
Yes, because it uses body weight and is low impact, you can do it a few times a week, listening to how your body feels.
What if I feel discomfort in my lower back?
Ensure your core is gently engaged and your lower back is resting flat against the floor. If discomfort persists, reduce your range of motion.