Exercise guide
Inner Thighs Pulse
- Beginner
- Isolation
- Rep-based
- Lower legs
- Upper legs
This isolation exercise targets the adductors using a small, repetitive range of motion to create high metabolic stress and improve inner thigh endurance and definition.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie on your side on a flat surface with your legs extended.
- Cross your top leg over the bottom leg, placing the top foot flat on the floor in front of your bottom knee.
- Support your head with your hand or rest it on your bottom arm, ensuring your hips are stacked vertically.
- Fully extend your bottom leg so it is in a straight line with your torso.
How to do it
- Lift your bottom leg 3-5 inches off the floor to reach the starting position.
- Pulse the leg upward another 2-3 inches in a controlled, rhythmic motion.
- Exhale on each upward pulse and maintain a quick but steady tempo.
- Lower the leg slightly between pulses but do not let it touch the ground until the set is complete.
Form checklist
- Keep the bottom knee locked and the leg completely straight.
- Flex the bottom foot to better engage the adductor chain.
- Keep your core tight to prevent your torso and hips from rocking backward.
- Ensure the movement is strictly vertical and driven solely by the inner thigh.
Pro tips
- Imagine trying to touch the ceiling with your inner heel rather than your toes to maximize the adductor contraction.
- Maintain a 'long' leg feel by reaching through your heel throughout the entire set to keep the muscle under constant tension.
Make it harder
- Add ankle weights to increase the resistance on the inner thigh.
- Perform a 10-second isometric hold at the highest point of the lift immediately following your pulses.
Frequently asked
- What muscles does the inner thighs pulse work?
- The inner thighs pulse primarily targets the adductors, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the inner thighs pulse?
- The inner thighs pulse requires no equipment — just your body weight.
- Is the inner thighs pulse good for beginners?
- Yes. The inner thighs pulse is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 90 To 90 Knee ThrustIntermediate · adductors and glutes
- Barbell Cossack SquatAdvanced · adductors, glutes, hamstrings, and quadriceps
- Barbell Hang SnatchAdvanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
- Barbell Jefferson SquatIntermediate · adductors, glutes, hamstrings, and quadriceps