This exercise, Block Between The Thighs At The Wall, was a life changer for me. It was the first exercise I got when I went to physical therapy after my initial knee surgery. I used a squishy ball at PT but use blocks when I teach it in class.
Developing tone in the inner thighs is absolutely essential when it comes to developing good posture and movement patterns that support the body.
The main thing to work on in Block Between the Thighs at the Wall is trying to isolate the inner thighs without gripping the butt or using the outer thighs and quadriceps too much. You can’t truly isolate the inner thighs but getting them to be equal partners in the work of the legs is worth every effort.
Block Between The Thighs At The Wall
- Stand against a wall placing a block between your inner thighs. Have with your feet 8 or so inches away from the wall.
- Bend the knees and make sure the kneecaps line up over the center of the ankle joint.
- Keep the feet parallel to each other.
- Engaging the inner thigh muscles against the block try to isolate them and use the quadriceps, gluteus maximus and the outer of thigh as little as possible.
See if you can start by doing this for three minutes and work up to seven, eight or even ten minutes. I had to do ten minutes in that first round of physical therapy before I moved on to other exercises.