Train your inner and outer thighs

At Les Mills Howick, everything we do on the gym floor is built around one purpose: helping you move better, feel stronger and build a body that supports your life.

You may have noticed we don’t currently have seated hip abduction or adduction machines. While these machines can have their place, you can take a more functional approach to training the inner and outer thighs. One that prioritises strength, stability and injury prevention.

Seated machines train muscles in isolation, locking the body into fixed positions where balance and real-world control aren’t required. In contrast, standing and floor-based exercises teach the hips to work alongside the core, spine, and legs, just as they do in walking, running, and daily movement. These multi-joint, weight-bearing exercises create greater overall muscle activation, improve coordination, and enhance joint stability.

Isolation exercises still play an important role, particularly in early-stage rehabilitation, recovery phases or when managing joint sensitivity. They allow precise control of load and movement when targeted tissue adaptation is needed. Isolating your hip muscles using the standing hip abduction/ adduction machine (click here abduction or adduction tutorials) or the standing cable option, you can progress to fully integrating your entire body.

For building true inner and outer thigh strength, side planks and Copenhagen planks are two of the most effective options. The side plank strengthens the outer thighs and glutes while reinforcing core and shoulder stability, supporting healthy knees and lower backs. The Copenhagen plank targets the inner thighs in an integrated way, improving pelvic control, knee alignment, and resilience that carries over directly into everyday movement.

Side Plank: Hip abduction exercises Beginner: Side plank bent knee with hip abduction Intermediate: Full body side plank Advanced: Full body side plank with hip abduction

Copenhagen Plank: Hip adduction exercise Beginner: Bent knee bench Copenhagen plank Intermediate: Copenhagen Plank Advanced: Copenhagen plank with hip adduction

If you’d like help learning how to perform these exercises correctly, adjusting them to your level, or building them into your training program, our personal trainers are always available to help. You’re also welcome to book a free Gym Floor Experience session where a trainer can show you exactly how to train your inner and outer thighs safely and effectively.

We’re here to support you every step of the way.

Phil Johnston

Personal Training Manager

Article by Phil Johnston