Building the Inner Thigh? - AnabolicMinds.com

Building the Inner Thigh?

  1. El Hefe's Avatar
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    Building the Inner Thigh?


    My 17 year old daughter has started training with me. I need some help with excercises that target the inner thigh.

    My wife and daughter both have exceptionally strong legs genetically. My legs are decent, I'm 5-10" 230 lbs and they both can match me in any leg exercise. Yes, I know I left myself wide open. But the point is, they have strong legs.

    Anyhow, here's the issue: my daughter has had some knee problems throughout high school sports. Nothing major, really just soreness and maybe a twist or two over the years. The doctor told her that her outer thigh/quads are disproportionately large and that effects her knees. At least it affects their alignment so to speak.

    So he says not to do squats or leg extensions. His only recommendations are thigh abductions or leg sweeps/swings. Doesn't add up to much of a leg program in my opinion.

    The only idea I have is wide stance squats with toes pointed out. But will this continue to target the outer thigh just as much. Essentially keeping them in disproportion?

    Any other exercise a or help would be greatly appreciated.

  2. Rodja's Avatar
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    The squat doesn't target a particular part of the quad and you're on the right track when it comes to emphasizing a wide stance squat, which will bring greater emphasis to the hams and glutes. What I would do is take out most direct quad work outside of BW walking lunges and Bulgarian split squats and replace it with more hamstring and glute lifts such as SLDL, good mornings, glute bridges, etc.
    M.Ed. Ex Phys
  3. ZiR RED's Avatar
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    Quote Originally Posted by El Hefe View Post
    My 17 year old daughter has started training with me. I need some help with excercises that target the inner thigh.

    My wife and daughter both have exceptionally strong legs genetically. My legs are decent, I'm 5-10" 230 lbs and they both can match me in any leg exercise. Yes, I know I left myself wide open. But the point is, they have strong legs.

    Anyhow, here's the issue: my daughter has had some knee problems throughout high school sports. Nothing major, really just soreness and maybe a twist or two over the years. The doctor told her that her outer thigh/quads are disproportionately large and that effects her knees. At least it affects their alignment so to speak.

    So he says not to do squats or leg extensions. His only recommendations are thigh abductions or leg sweeps/swings. Doesn't add up to much of a leg program in my opinion.

    The only idea I have is wide stance squats with toes pointed out. But will this continue to target the outer thigh just as much. Essentially keeping them in disproportion?

    Any other exercise a or help would be greatly appreciated.

    You should actually be focusing on increasing mobility in the inner thigh, particularly in the adductors (or groin muscles). Knee problems are common in females for a few reasons, 1 is genetics and the width of the hips (called the Q angle). The rest are usually a result of poor movement patterns and muscular imbalances and postural deviations....all of which can be fixed.

    Basically, the knee caves in when running, jumping, etc. (Knock kneed). This puts it in a very vulnerable position. The outter quad, adductors, and hip flexors are all over active/tight in comparison to the vastus medialis oblique (inner quad, tear drop), hip abductors, and medial hamstrings.

    First things first, you need to strengthen the hip abductors, here is a great exercise:

    http://www.youtube.com/watch?v=JJ_yUc940G0

    Next, working the VMO:

    http://www.youtube.com/watch?v=On8tOtWBFvw

    Finally, strengthen the hamstrings by doing good mornings and rumanian deadlifts with the feet pointing out. No more leg curls (if you were doing them previously).

    For stretches and mobility work:

    http://www.youtube.com/watch?v=_SWacmsLZNQ

    http://www.youtube.com/watch?v=i0LcivaGDqw

    http://www.youtube.com/watch?v=iEbvVwuBnzg

    That should get you guys started.

    Br
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  4. El Hefe's Avatar
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    Should she also continue the squat or sumo squat with the toes pointed out?
  5. ZiR RED's Avatar
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    I don't see a reason why not to continue with them. Just make sure she is locking her legs out at the top and doing plenty of stretching and mobility exercises for the adductors. You can even include hurdle mobility drills (stepping over and bending beneath) to loosen the hips as part of the warm up.

    You might also consider adding in supine bridges and hip thrusts for additional glute work.
  6. usealittle's Avatar
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    Quote Originally Posted by El Hefe
    Should she also continue the squat or sumo squat with the toes pointed out?
    Wide squats use more of the abducter muscles which will help tightin up those muscles that ladies have problems, make sure to go deep on these. The depth will help activate more muscle fibers
  7. El Hefe's Avatar
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    Thanks for all the help.
  

  
 

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