Exercise
Supine inner-thigh press on the mat with a resistance band looped around the thighs for adductor activation and pelvic control.
Setup instructions
Lie supine on the mat with knees bent and feet flat hip-width apart. Place a looped resistance band just above the knees. Rest the arms by the sides with palms down. Find a neutral pelvis with the low back gently supported on the mat.
Breathing cues
Exhale to press. Inhale to hold. Exhale to release.
Movement steps
- 1Inhale to prepare in the start position.
- 2Exhale to press the knees inward against band resistance with controlled, even pressure.
- 3Hold briefly while keeping the pelvis level and the feet steady.
- 4Inhale to maintain the squeeze with steady breath.
- 5Exhale to release the pressure and repeat.
Common mistakes
Squeezing so hard the pelvis tilts; letting the knees drift apart between reps; holding the breath; pressing the feet unevenly; using excessive force before control is clear.
Safety notes
Keep the squeeze moderate and even. Stop if groin pinching or sharp hip discomfort appears.
Connections
Goals supported
Equipment needed
Related exercises
FAQs
Is Resistance Band Inner Thigh Press suitable for beginners?
Yes. The supine position is stable and the inward press is easy to control. Keep the squeeze moderate and even.
What muscles does Resistance Band Inner Thigh Press work?
The adductors drive the inward press while the glutes and deep core maintain pelvic stability.
What is Resistance Band Inner Thigh Press good for?
It builds inner-thigh activation and pelvic control before magic circle work, reformer frog, and bridge preparation.
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