Workouts for your inner thighs

The 6 Best Inner Thigh Exercises to Tone Muscle

The inner-thigh region is one of the most commonly neglected muscle areas, according to experts.

“Most of our day is spent going in forwards or backwards motions, so we seldom develop strong inner thighs. They only really come to play when we make lateral or side-to-side movements,” says Roger E. Adams, PhD, Houston-based dietitian, nutritionist, and founder of Eat Right Fitness.

The good news, however, is that anyone can tone or strengthen this area, as hard has it may seem.

The secret is knowing the right moves to help target and fine-tune inner thigh muscles. To help you tighten this area, we asked top trainers to divvy up their best inner thigh exercises.

Is your leg workout complete? If you’re like most people, you’re not actively targeting your inner thigh muscles when you work out.

They are easy to neglect, after all. The quads, butt, and hamstrings often take center stage on leg day, but the inner thighs should not be ignored. They’re crucial for strength, stability, and a long, lean look.

We’ve found six of the best exercises to tone this problem area. The best part? You can finish this inner thigh workout in a matter of minutes!

Lateral Lunges

Also known as side lunges, this inner thigh exercise is a great starting point for muscle toning. This exercise works to strengthen your quads, glutes, and hamstrings, but it also blasts the fat in your inner and outer thighs.

“It incorporates integrated movement into the training of the adductors and hits the glutes along with the adductors to give you a calorie burn,” explains Cary Raffle, CPT, an orthopedic exercise specialist in New York City.

“It’s also quite versatile, since you can add weight, add speed, [and] incorporate a step-to balance and exercises such as biceps curls or lateral raises.”

One of the reasons this exercise is so important is that we don’t often experience this movement in our daily lives. Trainer Rachel Mariotti points out that we don’t tend to walk down the street sideways!

To do this exercise, start with your feet together. Then take a large step to the side and lower into a lunge. Keep your hips back as you go down and avoid hinging your upper body too far forward. Push off with the same foot and return to your starting position. Repeat 8 to 12 times, and then switch legs. Aim for three sets on each side.

Perfect your lateral lunge form with one of Aaptiv’s many expert trainers and classes. Check them out today!

Sumo Squats

Squats are one of the best exercises you can do. Not only do they strengthen and tone your legs, but they also give you more flexible joints and make you a better overall athlete. Jason Fitzgerald, USATF certified coach, says you could even notice some benefits to your core, especially if you add weights.

To make squats hit the inner thighs, Sports Scientist Elesa Zehndorfer, Ph.D., suggests standing with your legs wider than normal, toes pointed outwards. Also known as the “sumo squat,” it’s easy to make this move more or less intense, depending on your experience level.

“You can add a bar or dumbbells for extra weight or make it a ‘goblet squat’ by holding a dumbbell (these are a great home gym addition) in both hands to your chest before executing the squat,” she says.

To perform the sumo squat, Dr. Adams recommends standing with your feet slightly wider than your shoulders, keeping your torso as erect and upright as possible. The wider stance is similar to position a sumo wrestler takes, hence the name.

While bending your knees, lower your butt down below the level of your knees. “Be sure to keep your toes pointing outward, but in line with your knees the entire time. And try not to turn your toes in,” he says.

“As you come up from this squat, push your knees out. This will really help load your heels, and help bring in the inner thigh even more.” Keep your knees and toes straight to prevent knee injury.

Also, keep your chest open, engage your abs, and then squat down. As you squat, maintain an upright position in your lower body. Do not bend forward.

Sumo squats are also called plié squats (which we repeat below with a variation), which is a barre exercise that ballerinas do during their warmups. Do three sets of 15 to 20 reps, and if this exercise feels too easy, hold onto a dumbbell for an added challenge.

Need some motivation while you’re doing these squats? Download the Aaptiv app today. You’ll get to enjoy on-demand workouts with an encouraging trainer to help you get to the other side.

Fitness Ball Squeezes

If you were alive in the ‘80s, you probably remember Suzanne Somers and her infamous Thigh Master. Its claim to fame was that you could “squeeze your way to firmer thighs” by placing it between your legs and compressing it. In reality, you don’t need a fancy piece of equipment like this to get the same effect. A simple apparatus at your local gym will do trick.

“Find an exercise ball where you can put your legs on either side (like this best seller). You may have to use a smaller one than you usually use for crunches,” says Dr. Adams.

“Lie down on your back, bend your knees, and place the ball between your legs, squeezing the ball for ten seconds as hard as you can and then relax for two seconds.” To make this move more challenging, he suggests trying to raise the ball off the floor as you squeeze.

Do 20 reps on that side, then switch to the other side.

Cable Hip Adduction

The seated adductor machine may be the easy and obvious choice for targeting the inner thigh muscles. However, Raffle says that it’s not the best.

“It actually combines hip internal rotation with hip adduction, because of the angled position at the hip. And seated exercises burn fewer calories, so it’s less effective at toning,” he says.

Cable hip adduction, on the other hand, is a more targeted way to work the inner thigh. This is usually done with an ankle cuff attached to a pulley.

He suggests starting with a low weight. If it’s still too heavy you can move it up higher onto the leg.

“Take a wide stance and slowly move your legs together and apart,” he says. “You will need to slightly bend [at] your hip and knee so that the moving leg can move through the full range of motion without scraping the floor.”

Ballet Plié

This classic ballet move can’t be performed perfectly without strong thighs. You can only imagine the wonders it works for this muscle area.

“When I was a junior associate at the Royal Ballet, we did this move about a million times, and it’s a staple of most barre classes all over,” says Dr. Zehndorfer.

To start, stand upright in first position (stand with your heels together and toes pointed outwards). Holding gently onto a barre, high chair, or table, move into the downward plié position (bend slightly at the knees, keeping your body upright) and then return up, she explains.

This move is identical to the Sumo Squat mentioned earlier except the Plié Squat as described here involves holding onto a surface for balance. However, this is optional. The other potential difference between a Sumo Squat and a Plié Squat is that the sumo position may be wider.

As you reach the bottom of your plié, your thighs should be parallel to the ground. Do not go any lower than that.

Keep your weight in your heels to maintain balance and ensure you’re in the right alignment.

Continue as many reps as those thighs can handle!

Side Step-Ups

This side-step movement causes the inner thigh to work hard at generating movement, but also stabilizing your knee, explains Dr. Adams.

To perform this inner thigh exercise, find a bench or chair (or a top reviewed platform like this) that will support your weight, as you’ll need to step on it!

“Standing beside the bench, step onto it sideways, keeping your foot flat and your trailing leg up. And then carefully step down, maintaining your sideways position the entire time,” says Dr. Adams.

“It’s important that you avoid rotating your hips or torso so that you’re facing the bench. This makes it a simple step-up.” Do as many side step-ups as you can before switching to the other side.

To make this move more challenging, Dr. Adams suggests adding extra weight with either a dumbbell or medicine ball. You can also add a cardio component by moving quickly. Just be careful to maintain proper form and watch your step!

Add these inner thigh exercises to your weekly workout routine to target this hard to reach area and to keep your thighs sculpted and toned.

Want an endless supply of new moves? Try Aaptiv and enjoy hundreds of strength training, stretching, and cardio workouts, all on your smartphone.

The 16 Best Inner Thigh Exercises For Strong, Toned Legs

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You've never done lunges like this.

By Kehinde Anjorin, CFSC, NCSF

Sep 29, 2021

Kathryn Wirsing

When you think about working your inner thighs, if a throwback image of someone squeezing on a Thigh Master comes to mind, you can hardly be blamed. Just know that there are loads of other inner-thigh exercises you can use to strengthen and sculpt the interior part of your upper legs.

These muscles, which are called your adductors, FYI, are important because they help you move your legs inward, like, say after doing a side lunge, support you when you walk and run, stabilize your pelvis, and keep your knees (and overall lower body) strong. Having tough adductors also helps you keep your hips and lower back in a more neutral position, which helps you avoid over-arching your back—and dealing with the aches and pains that come with it. All of which is to say that these muscles play a really important role in keeping you super fit and injury-free!

The keys to really setting them on fire: lateral (or side-to-side) movements and single-leg exercises. You can use the inner thigh exercises I hand-picked below to create your own inner thigh workout. I recommend incorporating these types of moves into your routine at least two or three times per week to walk, run, and just generally move with strength and balance.

Bonus: These moves are all considered compound movements, which mean they hit more than muscle group at a time. There’s a big misconception that if you want to tone a specific muscle group—like the inner thighs—you isolate them, but the body doesn’t work that way. The body works as a unit. The fix: incorporating compound movements that, yes, hit your inner thighs, but also other muscles like the glutes, quads, and calves.

Quick Tips For Total-Body Toning

Don’t Forget Your Upper Body

These moves make up an awesome lower-body routine but make sure you’re not neglecting the rest of your body. If you want to do a split training method, do upper body twice a week and lower body three times a week. Or, you could integrate both together by doign three lower-body movements and three upper-body movements in one training session.

Grab The Low-Hanging Fruit

When it comes to toning all-over, nutrition is an often overlooked component. Another underrated variable is sleep. It factors into how you show up in the gym, how much energy you have, and also impacts your cortisol levels. The more sleep you have, you lower your cortisol and cortisol is a fat-producing hormone. So sleep is very, very important and really ties together the outcomes we're looking for.

Think Strength, Then Cardio

If you're looking for toning and sculpting, don't rely too much on cardio, although it should be a part of your overall fitness routine. (Remember: Cardio can be anything that gets your heart rate elevated and working. It's is not just relegated to running on the treadmill.)

Be Consistent

If you’re doing all of the above, and showing up consistently, you're going to get results—there's no need to search any further.

The Best Inner Thigh Workout

Time: 15 minutes

Equipment: No equipment? No problem. The are plenty of bodyweight-only exercises to choose from below. But some moves require the following equipment—stability ball or yoga block, resistance band, weights (kettlebells or dumbbells), workout mat

Good for: Legs, lower-body

Instructions: Choose at least three moves below, including one single-leg and one lateral lunge exercise. Perform 10 reps of each, then immediately continue on to the next. Once you've finished all three movements, rest for 45 seconds then repeat two more times for a total of three rounds.

1

Stability Ball Hamstring Squeeze

Why it's great: In addition to building stronger glutes and hamstrings, this move hits your inner thigh muscles hard, too.

How to: Start lying on stomach with forehead resting on forearms, legs extended straight on mat and stability ball (or yoga block) gently squeezed between ankles and feet. Without moving upper body, bend knees and engage hamstrings to lift feet and ball or block a few inches off floor. Return to start. That's one rep. Perform 10, then immediately continue on to your next move. When you've completed all of your exercises, rest for 45 seconds. Then, repeat twice more for a total of three rounds.

2

Lateral Lunge

Why it's great: Typically we train in the frontal plain—this move is a great way to train our lateral stabilizers In addition to inner thighs, it strengthens your glutes, which in turn helps to stabilize the knees.

How to: Start standing sideways at the bottom of mat with feet under hips and arms by sides. Take a large step out with right leg and sit hips back and bend right knee until right thigh is parallel to floor while left leg remains straight, toes of both feet facing forward. Push through right heel to return to start. That's one rep. Perform 10 on each side, then immediately continue on to your next move. When you've completed all of your exercises, rest for 45 seconds. Then, repeat twice more for a total of three rounds.

3

Supported Single-Leg Deadlift

Why it's great: The supported single-leg deadlift is an introduction for people who have a challenging time performing a full single-leg deadlift. It also helps you to understand how to do a hip hinge before just going into a full single-leg deadlift.

How to: Start standing on left leg with a weight in right hand, palm facing toward thigh and left arm by side. Step right leg a few feet behind body, lift heel, and press right toes into the floor for balance. Keep left leg slightly bent. Lean forward, hinging at the hips with a flat back while lowering the weight toward floor. Drive into left heel to return to the standing position. That’s one rep. Perform 10 on each side, then immediately continue on to your next move. When you've completed all of your exercises, rest for 45 seconds. Then, repeat twice more for a total of three rounds.

4

Reverse Lunge

Why it's great: This move tends to get your heart pumping, so consider it a leg strengthener and cardio in one.

How to: Start standing tall with feet directly beneath hips and arms at sides. Engage core and take a big step back with right foot. Bend both legs until back knee taps floor directly beneath hip (keep right heel high), while simultaneously bending arms and bringing hands together at chest height. Push through feet to reverse the movement and return to start. That's one rep. Perform 10 on each side, then immediately continue on to your next move. When you've completed all of your exercises, rest for 45 seconds. Then, repeat twice more for a total of three rounds.

5

Lateral Lunge with Glute Pull

Why it's great: This super complex movement challenges full-body coordination and strength.

How to: Stand with feet hip-width apart, hands at sides. Take a big step to the right, then push hips back, bending right knee and lowering body until right knee is bent to 90 degrees. Push back to an upright position, lifting right knee and pulling it into chest with arms. Perform 10 on each side, then immediately continue on to your next move. When you've completed all of your exercises, rest for 45 seconds. Then, repeat twice more for a total of three rounds.

6

Resistance Band Lateral Step-Out Squat

Why it's great: This is a great move to activate the glutes. You could integrate this into your warmup to get the glutes activated and work through that squat range of motion.

How to: Stand up straight with a resistance band wrapped just below knees. Clasp hands in front of chest. Take a big step to the right, then bend knees, sit back, and lower until thighs are parallel with the floor. Engage glutes and press back up through heels to your starting position. Repeat on the other side. That's one rep. Perform 10 on each side, then immediately continue on to your next move. When you've completed all of your exercises, rest for 45 seconds. Then, repeat twice more for a total of three rounds.

7

Jumping Jacks

Why it's great: Jumping jacks are my all-time favorite. You don't need equipment or coordination, there's no impact, and it's a great way to warm the body up and get the heart rate going.

How to: Start standing with hands by sides. Jump legs open, slightly wider than hip-distance, while bringing hands up overhead. Jump legs back together and arms down by sides. That's one rep. Perform 10, then immediately continue on to your next move. When you've completed all of your exercises, rest for 45 seconds. Then, repeat twice more for a total of three rounds.

8

Bulgarian Split Squat

Why it's great: This is the true single-leg test. Your inner thigh muscles, quads, hamstrings, and glutes are all working overtime.

How to: Start standing about two feet in front of a step, holding a weight in each hand. Extend left leg back and place left foot on step. Bend knees to lower body as far as you can (or until knee hovers right above the ground), keeping shoulders back and chest up. Pause, then press through right heel to return to start. That's one rep. Perform 10 on each side, then immediately continue on to your next move. When you've completed all of your exercises, rest for 45 seconds. Then, repeat twice more for a total of three rounds.

9

Isometric Squat

Why it's great: Spending lots of time under tension in proper squat form is guaranteed to light up your inner thighs, so don't underestimate the power of slowing things down.

How to: Stand with feet shoulder-width apart, hands clasped in front of chest. Push hips back and bend knees until thighs are nearly parallel to the floor. Hold for up to 30 seconds. That's one rep. Perform up to 10 reps, then immediately continue on to your next move. When you've completed all of your exercises, rest for 45 seconds. Then, repeat twice more for a total of three rounds.

10

Single-Leg Deadlift

Why it's great: A full single-leg deadlift requires a lot of stability and unilateral strength.

How to: Stand on left leg with right palm facing towards thighs, holding a kettlebell. Extend left arm to the side for balance and keep left leg slightly bent. Lean forward, lifting right leg straight behind body until torso is parallel to mat, and kettlebell is almost touching the ground. Drive into left heel to return to the standing position on both legs. That’s one rep. Perform 10 on each side, then immediately continue on to your next move. When you've completed all of your exercises, rest for 45 seconds. Then, repeat twice more for a total of three rounds.

11

Lateral Lunge with Reach

Why it's great: Reaching over helps to facilitate more glute activation and helps with core stability.

How to: Stand with feet wider than shoulder-width apart, hands at sides. With right hand, reach down toward foot, lowering body until left knee is bent to 90 degrees. Immediately repeat on the other side. Continue for up to 30 seconds. That's one rep. Perform up to 10 reps, then immediately continue on to your next move. When you've completed all of your exercises, rest for 45 seconds. Then, repeat twice more for a total of three rounds.

12

Sumo Squat

Why it's great: Nothing fires up the inner thighs like a sumo stance!

How to: Stand with heels shoulder-distance apart, then turn toes open slightly. Hold a kettlebell or dumbbell in front of hips. Bend knees, reaching hips back, and lower down into a squat. Allow arms to hang so that the weight remains under shoulders. Lower until hips are slightly below the level of knees. Pause at the bottom for two seconds, then drive into heels to return to standing. That’s one rep. Perform 10, then immediately continue on to your next move. When you've completed all of your exercises, rest for 45 seconds. Then, repeat twice more for a total of three rounds.

13

Front-Rack Deficit Lunge

Why it's great: This tweak on lunges increases your range of motion and time under tension, boosting the challenge for your inner thighs (and entire lower body).

How to: Stand up straight on small riser, step, or box with a set of weights cleaned in front of your chest. Lift right knee up to hip height in front of body, then bring it behind body until the ball of foot reaches the ground. Slowly lower down until both knees form 90-degree angles. Return to your knee-lifted position. That's one rep. Perform 10 on each side, then immediately continue on to your next move. When you've completed all of your exercises, rest for 45 seconds. Then, repeat twice more for a total of three rounds.

14

Isometric Lunge

Why it's great: This single-leg-focused hold helps even out your lower-body strength and improves running mechanics.

How to: Stand up tall, then take a large step forward. From here, bend knees and lower body until knees are bent to 90 degrees. Hold for up to 30 seconds. That's one rep. Perform five on each side, then immediately continue on to your next move. When you've completed all of your exercises, rest for 45 seconds. Then, repeat twice more for a total of three rounds.

15

Step Up

Why it's great: Step-ups are a great way to train unilateral strength, single-leg balance and coordination, as well as work the glutes.

How to: Start standing facing a bench or stair, hands on waist and feet under hips. Step right foot onto bench or stair and pull left knee up toward chest. Reverse movement to return to start. That's one rep. Perform 10 on each side, then immediately continue on to your next move. When you've completed all of your exercises, rest for 45 seconds. Then, repeat twice more for a total of three rounds.

16

Weighted Lateral Lunge

Why it's great: This leveled-up side lunge hits your inner thighs and glutes hard.

How to: Holding a pair of weights cleaned at chest, stand up straight with feet hip-width apart. Take a large step to the left, sit hips back, and lower down until left knee is nearly parallel with the floor. Right leg should be straight. Press through heel to return to start. That's one rep. Perform 10 on each side, then immediately continue on to your next move. When you've completed all of your exercises, rest for 45 seconds. Then, repeat twice more for a total of three rounds.

Kehinde Anjorin, CFSC, NCSF Certified functional strength coach, personal trainer, plant mum, and all-round badass.

10 exercises for the inner thigh