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Hip Adductor Exercise | Inner Thigh Strengthening for Older Adults

The hip adductor exercise is a seated strengthening movement that targets the inner thigh muscles.
It helps older adults improve hip stability, walking control, and balance while supporting knee and pelvic alignment. Variations include isometric holds, using a cushion, or adding resistance bands.

How to Do the Hip Adductor Exercise Safely

INSTRUCTIONS:

  • Sit tall in a sturdy chair with feet flat on the floor, hip-width apart.

  • Place a firm cushion, ball, or rolled-up towel between your knees.

  • Squeeze your knees together gently, pressing into the object.

  • Hold briefly, then relax and return to the start position.

  • Repeat for the desired number of repetitions.

TIPS:

  • Keep your posture upright and core engaged.

  • Avoid holding your breath. Breathe out as you squeeze, breathe in as you relax.

  • Focus on slow, controlled squeezes rather than quick pulses.

  • Choose an object that gives some resistance but is still comfortable.

MUSCLES WORKED:

  • Adductors (inner thighs)

  • Pelvic stabilisers

  • Core (postural support)

BENEFITS:

  • Strengthens the inner thighs and hips.

  • Improves stability and balance during walking and standing.

  • Helps support the pelvis and knees.

  • Complements hip abduction exercises for a balanced hip routine.

BEGINNER VERSION:

  • Perform the exercise without a cushion, just squeezing the knees gently together.

  • Isometric Hold (No Equipment): Place your hands on the inside of your knees and press gently outward while squeezing the knees inward, creating light resistance.

  • Hold for a shorter time (1–2 seconds) before relaxing.

  • Do fewer repetitions and build up gradually.

PROGRESSION OF EXERCISE:

  • Perform longer holds (up to 5–10 seconds) for extra strength.

  • Long Band Anchored Setup: Anchor one end of a long resistance band securely to a sturdy object beside your chair. Loop the other end around the inside of one knee. The band will gently pull the knee outward. Squeeze your knee inward against the band, then return with control. Perform one leg at a time and switch sides.

  • Combine with Seated Hip Abductions for full hip balance and stability.