Inner-Thigh Pulse
Tone your inner thighs with this simple pulsing exercise! Do it at home, no equipment needed. Feel the burn!
The Inner-Thigh Pulse mainly works the hip adductors (inner thighs), with help from the glutes & hips and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Inner-Thigh Pulse Muscles Worked
Primary
Hip Adductors
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Inner-Thigh Pulse Variations and Alternatives
How to do the Inner-Thigh Pulse
Lie on your back on a mat with your arms by your sides, palms pressing into the floor.
Bend your knees and place the soles of your feet together, allowing your knees to fall out to the sides.
Press your feet together firmly and ensure that your back is flat against the floor to engage your core.
Using your inner thigh muscles, gently squeeze your knees upwards an inch or two, creating a "pulse". You should feel a contraction in your inner thigh muscles. The images show the targeted muscle being worked during the exercise.
Slowly lower your knees back to the initial position, maintaining the pressure between your feet.
Perform the prescribed number of repetitions and sets, ensuring that your movements are controlled and focused on engaging the adductors.
Remember to breathe regularly throughout the exercise, exhaling as you pulse your knees upward and inhaling as you return to the starting position. If at any point you feel strain on your hips or pelvis, readjust your position or take a break. This exercise is great for toning the inner thighs and can be done at home without any equipment.
---
Inner-Thigh Pulse FAQs
What muscles does the Inner-Thigh Pulse work?
The Inner-Thigh Pulse mainly works the hip adductors (inner thighs), with help from the glutes & hips and core. The main muscles are the hip adductors.
What equipment do you need for the Inner-Thigh Pulse?
None. The Inner-Thigh Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Inner-Thigh Pulse go on?
It belongs on leg day in a push/pull/legs routine.
What are some Inner-Thigh Pulse variations and alternatives?
Similar exercises include the Bodyweight Side-Lying Inner-Thigh Up-Down, Drop Leg Pulse, Lying Froggy Pulse and Lying Hip Adduction.
Training calculators
Work out the numbers behind your training before your next session.