If someone asked which muscles are most important for balance and preventing injuries, you might say your core muscles. Maybe your glutes or your quads if you’re a runner. But the muscles on the inside of your thighs are also very important for balance, movement, and avoiding injuries.
Believe it or not, your inner thigh muscles do some of the most important work in keeping you stable every day. Whether you’re climbing stairs, stepping off a curb, or getting out of a chair, these muscles work quietly in the background to help you move safely and with control.
Whether you’re an athlete, a weekend walker or just someone who wants to move better, strengthening your inner thighs can help you move more easily, stay balanced and improve your overall body function. Keep reading to learn more about these muscles and exercises to strengthen them.
What are inner thigh muscles?
Your inner thigh muscles are known as the adductors. These group of muscles run from your pelvis to your thigh bone (femur).
"The adductors (groin muscles) include several muscles,” said Garrison Mast, PT, DPT, a physical therapist with Banner Physical Therapy. “The main ones are the adductor magnus, adductor longus, adductor brevis, pectineus and gracilis."
Many people think these muscles only pull your legs together but they do much more. They help control your movement and keep your body stable. They work with your glutes, core and hip muscles to do this.
Five reasons inner thigh strength is important
1. Improves balance and stability
Balance depends on many parts of your body working together, including your muscles, joints, vision and nervous system. The muscles in your inner thighs are important because they help keep your pelvis steady when you stand or move one leg. This is especially true when you're walking, running, or climbing stairs.
“When your groin muscles are weak, you might find it harder to balance on one leg," Mast said. “It can also increase your chances of falling as you get older.”
2. Reduces risk of injury
Groin strains are common in sports that involve sprinting, cutting, kicking or changing direction quickly. Other injuries include runner’s knee and tendon pain.
These injuries happen because the adductor muscles often contract while they are stretching, a movement called eccentric contraction. This puts a lot of stress on the muscles.
“Strong inner thigh muscles help these movements happen without other muscles overcompensating or the adductors getting strained," Mast said.
Studies show that athletes with stronger adductor muscles may be less likely to get groin injuries. Building strength in these muscles can help them better handle the physical demands of sports.
3. Protects your hips and knees
The hips and knees depend on many muscles working together. When the adductors are weak, other muscles may have to do extra work. This can change how you move and put extra stress on your hips, knees and lower back.
Strong inner thigh muscles help keep your legs in the right position during activities like walking, squatting and climbing stairs. Having these muscles strong can improve your movement and help prevent unnecessary strain on the nearby joints.
4. Improves athletic performance and everyday movement
Improving the strength of your inner thighs can make a difference in sports and daily activities. Athletes like sprinters, runners and soccer, basketball, tennis, football and hockey players often use their adductors frequently. Having strong inner thigh muscles can help you move faster, be more agile, generate more power and stay balanced.
But you don’t have to be an athlete to benefit. Strong adductors can help you:
- Walk more easily
- Climb stairs
- Stand up from a chair
- Carry groceries
- Move side to side
- Change direction safely
Whether you’re trying to beat your personal best or just keep up with your kids, strong inner thighs can help you move more confidently and comfortably.
5. Important as you age
As you get older, your balance can change for many reasons, such as changes in vision, joint problems, medication and loss of muscle strength. Weak inner thigh muscles in older adults can increase the risk of falls, hip fractures, knee issues and pain in the hips and lower back.
Keeping your hip muscles strong is an important part of healthy aging. Strong inner thigh muscles can help you stay active longer and move around more easily.
[Also read: A Guide to Balancing Exercises for Seniors.]
Signs your inner thighs may be weak
Inner thigh weakness isn’t always easy to notice because the body often finds ways to hide it. Some common signs include:
- Difficulty balanced on one leg
- Feeling unstable during movement
- A fear of falling
- Frequent groin tightness or strains
- Hip discomfort during activity
- Reduced athletic performance
- Trouble changing direction quickly
- Lower back pain
These symptoms might also be caused by other issues related to the hips, knees, feet, nerves or balance. If these problems get in the way of daily life, it's a good idea to talk to your health care provider or a physical therapist.
How to strengthen your inner thighs
The best exercise plan depends on your goals, fitness level and how you move. Mast shared some easy exercises for beginners that can help you start building inner thigh strength.
Ball squeeze
- Sit in a chair or lie on your back with your knees bent.
- Place a pillow, ball or rolled towel between your knees.
- Gently squeeze and hold for five seconds before relaxing.
- Try two to three sets of 10 repetitions.
Side-lying leg raise
- Lie on your side with your top leg bent.
- Cross your top leg over your bottom leg.
- Lift the bottom leg toward the ceiling, pause briefly and slowly lower.
- Try two to three sets of eight to 12 repetitions per side.
Lateral lunges
- Stand with your feet hip-width apart.
- Step to one side and sit back into your hip.
- Keep the opposite leg straight.
- Push back to the starting position.
- Try two to three sets of eight to 10 repetitions per side.
Adductor bridge
- Lie on your back with your knees bent
- Place a ball or pillow between your knees.
- Squeeze the object while lifting your hips into a bridge.
- Hold briefly before lowering.
- Try two to three sets of 10 repetitions.
What about the Copenhagen plank?
The Copenhagen plank involves balancing your body on one side with your arm supporting you. Your top leg rests on a bench and your bottom leg supports you from underneath. While this exercise works well, it’s not the best one to start with.
“The Copenhagen plank is a great exercise and has been shown to increase strength and decrease injury risk,” Mast said. “However, it requires a significant amount of baseline adductor strength, along with shoulder and core stability.”
Because it can be challenging, beginners might find this exercise tough or uncomfortable. Mast said it’s usually introduced late in rehab or training programs after building a good foundation of strength. Talk to your health care provider or physical therapist before trying this exercise.
When should you see a physical therapist or health care provider?
It's normal to feel sore muscles after working out sometimes. However, some signs should lead you to see your provider or physical therapist. You should consider visiting a professional if you experience:
- Ongoing pain in your groin
- Repeated groin strains
- Hip pain that makes it hard to move
- Problems with balance
- Difficulties walking or climbing stairs
- Weakness that doesn't go away despite exercise
- Lower back pain that relates to movement
- Trouble getting back to sports or exercise after an injury
A physical therapist can check how you move, find muscle imbalances and design a safe exercise plan just for you.
“Everyone moves differently, has different body shapes, injury histories, muscle imbalances and goals,” Mast said. “That’s why personalized exercise programs usually work better than generic ones you find online."
[Also read: Why Physical Therapy Is Important for Long-Term Health.]
Bottom line
Your inner thigh muscles do more than many people realize. Strong adductors help stabilize your hips and pelvis, improve your balance, support healthy movement and reduce the risk of injury. They also play an important role in daily activities such as walking, climbing stairs and changing direction.
If you've been mainly focusing on your glutes and quads, it might be time to pay attention to your inner thighs, too. If you're experiencing pain, weakness or balance issues, a physical therapist can help determine the best way to move forward.
Frequently asked questions about inner thigh strength
Why are the inner thigh muscles important?
Inner thigh muscles help stabilize the hips and pelvis. They also support balance and help control side-to-side movements during walking, standing, turning and climbing stairs.
Can weak inner thighs affect balance?
Yes. Weak inner thigh muscles can make it harder to control the hips and legs when your weight shifts. This can affect your balance and confidence when moving.
What are the inner thigh muscles called?
The inner thigh muscles are called adductors. They help move your leg toward the middle of your body and help keep your hips stable.
Can weak inner thighs cause knee pain?
They can add extra strain around the hips and knees. However, knee pain can be caused by many things. A doctor or physical therapist can help figure out what is causing the pain.
Are inner thigh exercises safe for older adults?
Many gentle exercises to strengthen the inner thighs and improve balance are safe for older adults. The best exercises depend on a person’s strength, health and risk of falling. Talk to your provider or physical therapist before starting a new exercise program.
Is the Copenhagen plank good for inner thighs?
The Copenhagen plank is an advanced exercise that really works the inner thigh muscles. It is not suitable for everyone and should be done carefully with guidance.
Should inner thigh exercises hurt?
Exercises should not cause sharp, worsening or lasting pain. If you feel pain that gets worse or feels unusual, stop and ask a doctor or physical therapist.
When should I see a physical therapist for balance?
See a physical therapist if you feel unstable, have frequent near-falls, avoid activity because of balance worries or experience pain in your hips, knees or groin during movement.
