From Lynda in Ohio, a 31 year old fitness competitor who wants to know how to develop the inner thigh area.  Her question is:

Dear Mike:

I have very muscular legs.  The outer develops easily although the inner doesn't show great definition.  Any tips? 

Dear Lynda:

Thank you for the great question.  The inner thigh is definitely an area that rarely gets direct attention while working out.  Below I have outlined a few ways I feel this area can be targeted:

1. Use an adductor machine.  This apparatus is in most gyms, but rarely used.

2.  Use wider foot placement.  When doing any pressing exercise (e.g. leg press, squats, etc.), keep your feet at least 12 inches or so wider than shoulder width. Also, keep your toes at about a 45-degree angle.

3. Change feet position.  When doing lying leg curls, keep your feet at about a 45-degree angle with your toes pointed away from you.

I recommend incorporating one of these three exercises into every leg workout.  For example, add exercise 1) to your next leg workout, then add 2) to the next, and then 3) to the next and repeat. 

Keep your rep range around 12 – 15, and focus more on form, not weight.   These few changes should definitely help develop your inner thigh area.   Thanks again, Lynda, for submitting the question and good luck with your competitions.

Mike Francois

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.