Developing strong legs involves more than just targeting your quadriceps and calves. To achieve truly impressive leg muscles, it is essential to focus on the finer points that contribute to exceptional leg development. Experienced bodybuilders, including Erin Stern, a two-time Olympia Figure champion, understand that striking leg muscles are the outcome of dedicated training sessions that often take place away from the limelight. Here are some effective strategies to emulate her training regimen.
If time is tight, this workout can prepare you for summer and can be performed at the gym or in the comfort of your home. With three exercises designed for inner thigh development that do not require the use of an adductor machine, Stern has effectively shared a practical workout with her nearly 400,000 Instagram followers.
Erin Stern’s Top 3 Inner Thigh Exercises for Muscle Growth
Deep Sumo Squats
According to Stern, any variation of the deep sumo squat is beneficial for targeting the inner thighs. Beginners can start by mastering the technique using only their body weight, while those with more experience can enhance the challenge by adding a heavy dumbbell. This exercise primarily works the quadriceps but also engages essential muscles like the adductor magnus, which runs down the back of the inner thigh, and the gracilis muscle located in the mid-inner thigh.
For effective positioning, Stern advises, “Ensure the upper leg goes below parallel.” Aim to lower the hamstrings beneath the knees during the squat for optimal engagement of the adductor muscles.
Lateral Lunges
Although the quadriceps take the lead during lateral lunges, your inner thighs will also play a critical role, especially when a dumbbell is included for extra resistance. The muscles targeted in this movement include the adductor magnus, adductor brevis, and adductor longus, which run towards the upper-inner thigh.
Stern emphasizes, “Lateral lunges and variations like the Cossack squat effectively target the inner thighs.” This approach is particularly valuable for building strength and stability.
Bench Adductor Lifts
Also referred to as the Copenhagen hip adduction, this exercise effectively targets the adductor longus, brevis, magnus, and gracilis, commonly known as the hip adductors. It efficiently isolates these muscles and can be performed using only your body weight for significant muscle gains. In this movement, the top leg is placed on an elevated surface like a bench while the bottom leg is raised to the level of the bench for the contraction, then lowered back down slowly.
Stern noted that “this exercise hits the inner thighs on both sides, and as an added benefit, it engages the abdominal muscles too.” The key to these exercises is to focus on muscle contraction while being mindful of your limits to prevent injury. The best part is that this workout does not require any special machinery or equipment, allowing you to effectively shape your thighs using just three simple moves.
