Building impressive legs isn’t just about breaking down your quads and lifting those calf muscles. To make some very impressive pins, you will also need to study the details to create fantastic legs. Fortunately, bodybuilders like two-time Olympian Erin Stern know this A decent photo shoot is the result of quality training which are complemented by the glare of light bulbs. Here’s how to replicate it.
In a short time? This is the kind of session that will get you in shape this summer and can be done at the gym or at home. “Three exercises for the inner thighs that don’t require the use of an adductor machine,” Stern said while showing off a suitable exercise for her nearly 400,000 Instagram followers.
Erin Stern’s Top 3 Inner Thigh Exercises for Muscle Growth
Deep Sumo Squats
Stern suggests that no changes in depth sumo is a great way to tax the inner thighs. If you’re just starting out, you can master the form with your own body weight or be like this Olympian who demonstrated her discipline with a heavy dumbbell. While this move will definitely work the quads, you’ll also activate those harder-to-reach muscle groups, like the adductor magnus that runs along the back of the inner thigh and the gracilis muscle on the middle of the inner thigh.
In terms of positioning, “Pull the top leg down parallel,” advises Stern. For a deep squat, try to get the bands below the knees. “You’re going to get the adductors to really work here,” he said.
Lateral lungs
While the quads are once again doing the work in front, your inner thighs are engaged during side lunges, even more so when using a dumbbell for extra load. The inner thigh muscles that work here include the adductor magnus as well as the brevis and extensor muscles that run along the upper-inner thigh.
“Side lunges and variations like the silence of the Cossacks are effective in targeting inner things,” adds the coach.
Fuel lifts
Also called Copenhagen hip adductionthis movement taxes the adductor longus, brevis, magnus, and gracilis, collectively known as the hip adductors. This is a particularly effective exercise because it isolates the aforementioned adductors and requires only your body weight to achieve significant gains. As the upper leg supports the weight of the body on a raised platform, such as a chair, your lower leg is lifted to the surface of the chair for traction and then slowly returned.
“It hits the inner thighs on both sides, and as a bonus it hits the fetus!” Stern explained after finishing his winning workout. The key to all of these movements is to focus on stretching and avoiding injury by finding a stretch, but not going beyond what is comfortable. And, the best part of this exercise is that it does not require a machine or any special equipment. So, in just three moves, you’ll shape photo-worthy thighs.
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