Inner Thigh Push-out - Supine Hold
The inner thigh push-out supine hold is a lying isometric adductor exercise that activates the inner thighs from a back-lying position with knees bent and spread. Pressing the knees together against resistance targets the adductors with minimal joint loading.
How to do it
- Lie on your back with your knees bent and feet flat on the floor.
- Allow your knees to fall outward toward the floor.
- From the open position, press your knees inward against imaginary resistance.
- Hold the contracted position for 3–5 seconds.
- Release and repeat for the desired number of repetitions.
Form cues
- Keep your lower back gently pressed into the floor.
- Breathe normally while maintaining the squeeze.
- Press your knees together using your inner thigh muscles, not your hands.
- Hold the contraction steadily for three to five seconds.
Breathing: Inhale to prepare in the open position, then exhale gently or breathe steadily as you press your knees inward.
Common mistakes
- Holding your breath during the isometric hold, which spikes blood pressure and reduces endurance.
- Rushing through the hold duration instead of maintaining a steady, consistent squeeze.
- Lifting your lower back off the floor, which shifts the effort away from the inner thighs.
Muscles worked
Primary: adductors. Secondary: glutes, abs.
Suggested sets & reps
Get fitter
3 sets x 10 holds (3-5s each), rest 45s
Lose weight
3 sets x 10-12 holds (3-5s each), rest 45s
Build muscle
3 sets x 8-10 holds (5s each), rest 60s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp or unusual hip or groin discomfort, ease off and 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 this exercise working?
You should feel a gentle activation or contraction along your inner thighs. Because it is a bodyweight hold, the sensation is typically subtle.
Can I do this exercise every day?
Yes, because it uses bodyweight and features low joint loading, you can practice this movement frequently as part of a gentle home routine.
What if I do not feel much in my inner thighs?
Focus on creating imaginary resistance and consciously engaging the muscles as if you are trying to squeeze an object between your knees.