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wikiHow to Train the Inner Thigh

Nine Methods:Adduction StretchFrog stretchLungesIsometric SqueezeSingle leg raiseForward BendsDumbbell SquatSingle Leg RaiseRelaxed StretchCommunity Q&A

The inner thigh is very important in martial arts, and if you train your inner thigh you can kick higher. Here are some steps to help you train.

Adduction Stretch

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    Sit with your back straight. Place the soles of your feet together in front. Clutching your ankles, pull your feet in towards you, feeling the stretch in your inner thighs, as your legs relax down towards the floor. To intensify the stretch, place your hands on your ankles and your elbows on your knees. With your back straight, slowly ease the body forward from your hips. Hold for 10-15 seconds then slowly ease the stretch a step further.

Frog stretch

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    Assume a squatting position with your feet splayed and your elbows pressed against the insides of your knees. Squat as low as you can while keeping your heels on the floor. You’ll feel the stretch in your hips, legs, and groin. Hold for 30 seconds, then relax and repeat two more times.


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    Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg.

Isometric Squeeze

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    Put a pillow between you Legs at the inner thigh, sit and squeeze the pillow with your legs.
    • Hold this position For 6-12 Second.

Single leg raise

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    Put a dumbbell on one of your legs then you lift it hold it for a few seconds and then you change leg, Recommended 12 reps.

Forward Bends

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    Stand straight with both your legs, put your legs together and then you bend forward to try touch your Toes and after a while you can make it harder by trying to put your head beside your legs bending forward.

Dumbbell Squat

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    Stand with feet hip-width apart and keep your back straight. Your arms should be straight on your sides, with each hand holding a dumbbell.
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    Slightly lean forward. Bend your knees and lower your upper body. Be sure to keep your heels on the floor and your arms straight on your sides.

Single Leg Raise

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    Start this exercise by lying on your side on a mat. Your bottom leg should be slightly bent behind you, and your top leg should be at a 120 degree angle with the front of your body. Hands should be resting palms down in front of your body.
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    Inhale and lift front leg straight up about 2 feet (0.6 m) off the ground. Hold for 2-3 seconds and return leg to the mat to complete one rep.

Relaxed Stretch

Always do Some Relaxed Stretch at the end it's will increase your Flexibility

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    Do a Front/Side Splits.
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    Don't slide down too much.
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    Don't Let it hurt, but if it hurts, stop doing the split.

Community Q&A

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    • Wear comfortable clothing.
    • Always stretch to prevent injuries.
    • After a warm-Up you should stretch.


    • Don't be in a hurry; take it easy.

    Article Info

    Categories: Martial Arts | Gluteus Muscle Workouts

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