10 Best Inner Thigh Exercises for Toned, Strong Legs
Build lower body stability and prevent injuries with targeted moves you can do anywhere.
Category: Fitness
Estimated Read Time: 10 minutes
Most people overlook the inner thighs—also known as the adductors—during leg workouts. Yet, these muscle groups play a crucial role in stabilizing your hips, knees, and core during movement. Strengthening the adductors corrects muscle imbalances, helps prevent injuries, and builds a toned, athletic look. This guide, curated with advice from leading fitness professionals, delivers the most effective inner thigh moves for every ability level. All exercises can be performed at home, many with no equipment required.
Why Train Your Inner Thighs?
While squats and lunges work the major muscles of your legs, the inner thighs usually get less direct attention. Strong adductors are essential for:
- Stabilizing the hips and knees during movement
- Improving core support and balance
- Reducing your risk of injury from sports or everyday movements
- Creating a leaner, more toned thigh appearance
Lateral or side-to-side movements, as well as targeted isolation exercises, are best for waking up these often-underused muscles.
Expert Workout Recommendations
Fitness professionals recommend the following approach for an efficient and effective inner thigh session:
- Choose three exercises from the list below.
- Perform each move for 45 seconds with focused form and intent.
- Rest for 1 minute after each circuit of three moves.
- Repeat for a total of three circuits.
This format delivers a 10-minute focused workout that can be added to any leg day, full-body session, or completed as a toning finisher.
The 10 Best Inner Thigh Exercises
Below, you’ll find instructions, tips, and the targeted muscle groups for each move. You can mix and match these based on your goals and available equipment.
1. Inner Thigh Raise
This classic Pilates exercise hones in on the adductor muscles. It’s deceptively simple and can be performed on any comfortable surface.
- Lie on your right side, propping your upper body up on your right elbow. Legs should be straight so your head, hips, and heels form a straight line.
- Bend your left leg and place your left foot on the floor in front or behind your right leg for stabilization.
- Keep your bottom (right) leg straight, and while engaging your core and glutes, lift it 2 inches up, then lower it 2 inches, using controlled movements.
- Repeat for desired time or reps, then switch to the other side.
What others are reading
Muscles worked: Inner thighs, outer thighs, glutes, core
2. Inner Thigh Heel Pulses
This move is a top pick for small, targeted pulses that activate hard-to-reach muscles. No equipment is needed.
- Lie on your side with your body in a straight line.
- Place fingertips on the floor to stabilize, or for more challenge, extend your upper arm toward the ceiling.
- Squeeze your heels together, turn your toes out (externally rotate), then lift both legs an inch off the ground and hold for 10 seconds. Lower, rest, and repeat.
- Switch sides after completing reps.
Muscles worked: Inner thighs, outer thighs, glutes, core
3. Plié Squat
The plié squat is a ballet-inspired classic that’s ideal for the inner thighs. The wide stance increases adductor involvement while also sculpting the glutes and quads.
- Stand with feet wider than shoulder-width, toes turned out at about 45 degrees.
- Lower your hips straight down, keeping knees tracking over toes.
- Pause at the bottom, then drive up through your heels, squeezing your inner thighs at the top.
- Keep your chest up and back straight throughout the movement.
Muscles worked: Inner thighs, glutes, quads, core
4. Lateral Squat Walk
This exercise strengthens the entire lower body with a special focus on the inner thighs and abductor muscles. It also boosts side-to-side mobility.
- Start in a shallow squat with feet hip-width apart, chest up, and core engaged.
- Take controlled lateral steps to your right for a set number of reps, maintaining the squat. Then reverse to the left.
- For an extra challenge, add a resistance band at your thighs or ankles.
Muscles worked: Inner thighs, outer thighs, glutes, hips
5. Lateral Lunge
Lateral lunges are excellent for working the adductors and improving functional strength and balance. Unlike traditional lunges, this move shifts your bodyweight laterally.
- Stand tall, feet hip-width apart, arms at your sides.
- Step your right foot wide to the side, bending your right knee and sending hips back, while keeping the left leg straight and both sets of toes pointing forward.
- Drive through the right heel to return to standing. Complete all reps, then switch sides.
Muscles worked: Hip stabilizers, inner thighs, hip rotators, core
6. Curtsy Lunge
This variation of the lunge not only hits the inner thighs but also sculpts the glutes and challenges stability.
- Stand with feet hip-width apart.
- Step your right leg diagonally behind your left as if performing a curtsy, bending both knees to lower into a lunge.
- Press through your left heel to return to standing. Alternate sides with each rep.
Muscles worked: Inner thighs, glutes, quads, core
7. Ball Squeeze
This move delivers a powerful isometric inner thigh contraction and is perfect for all fitness levels. Use a Pilates or small exercise ball (or even a pillow).
- Stand with feet hip-width apart.
- Place an exercise ball between your inner thighs, just above the knees.
- Sit back into a high squat, chest up and core braced.
- Squeeze the ball as hard as you can for 10 seconds, relax slightly without dropping the ball, and repeat.
Muscles worked: Inner thighs, glutes, core
8. Clamshell
The clamshell move fires up both adductors and glutes. Adding a resistance band can increase the intensity.
- Lying on your side, align your head, hips, and heels. Bend knees so your feet are in line with your hips.
- Keep feet together. Lift your top knee up, opening the legs like a clam, then lower with control.
- Repeat for reps, then switch sides.
Muscles worked: Glutes, inner thighs, outer thighs, core
9. Sumo Squat
Also known as the wide-stance squat, the sumo squat increases inner thigh activation and helps with hip flexibility.
- Stand with feet even wider than a plié squat, toes out at a 45-degree angle.
- Lower hips directly between your knees, ensuring knees track over toes.
- Return to standing by pushing through your heels. Squeeze inner thighs at the top.
- For extra intensity, hold weights or perform slow pulses at the bottom.
Muscles worked: Inner thighs, glutes, quads, core
10. Side-Lying Leg Lift
Another versatile move for isolating the adductors, targets the inner thigh and helps improve pelvic stability.
- Lie on your left side, stack your hips, and support your head with your left arm.
- Cross your right leg over and place your foot on the floor.
- Keeping your left leg straight, lift it a few inches off the ground, pause, then lower with control.
- Repeat on both sides.
Muscles worked: Inner thighs, hip flexors, core
Quick Inner Thigh Circuit
Try this example circuit combining the top moves for a balanced, efficient home routine:
- Perform each exercise for 45 seconds.
- Rest for 1 minute at the end of the circuit.
- Repeat 3 times total.
- Inner Thigh Raise
- Lateral Squat Walk
- Curtsy Lunge
Mix in your favorite moves from the above for variety and best results.
Tips for Maximizing Inner Thigh Engagement
- Form first: Prioritize slow, controlled reps over speed or heavier resistance.
- Keep your core tight—most inner thigh moves also challenge your abs.
- For added challenge, use a resistance band around thighs or ankles.
- Include lateral (side-to-side) movements to train your body in all directions.
- If you’re a beginner, start with one set per exercise and gradually increase volume.
FAQs About Inner Thigh Workouts
How often should I train my inner thighs?
Two to three times per week is optimal for most people, ensuring at least one rest day between sessions for recovery.
Should I use weights or bands?
Both options are effective. Beginners can use just bodyweight, while adding a resistance band or light dumbbells increases intensity.
Will these exercises slim my thighs?
Targeted exercises tone and strengthen muscles, but visible slimming also depends on overall diet, general activity, and genetics.
What if I feel pain in my knees or hips?
Always use proper form and stop if you feel joint pain, not muscle fatigue. If discomfort persists, consult a fitness or medical professional.
Table: At-a-Glance Inner Thigh Exercises
| Exercise | Main Muscles Targeted | Equipment |
|---|---|---|
| Inner Thigh Raise | Inner thighs, glutes, core | Bodyweight |
| Inner Thigh Heel Pulses | Inner thighs, glutes, core | Bodyweight |
| Plié Squat | Inner thighs, glutes, quads | Bodyweight (dumbbells optional) |
| Lateral Squat Walk | Inner thighs, outer thighs, glutes | Bodyweight (band optional) |
| Lateral Lunge | Inner thighs, hip stabilizers, glutes | Bodyweight |
| Curtsy Lunge | Inner thighs, glutes, quads | Bodyweight |
| Ball Squeeze | Inner thighs, glutes, core | Exercise ball or pillow |
| Clamshell | Inner thighs, glutes, outer thighs | Bodyweight (band optional) |
| Sumo Squat | Inner thighs, glutes, core | Bodyweight (dumbbells optional) |
| Side-Lying Leg Lift | Inner thighs, hip flexors | Bodyweight |
Final Thoughts
Incorporating a mix of these top inner thigh exercises into your regular routine will help you build stronger, more stable legs, balance your lower body, and prevent common injuries. Remember, fitness is about consistency and proper form. Challenge yourself, progress gradually, and enjoy the benefits of healthier, more toned thighs!
References
- https://www.goodhousekeeping.com/health/fitness/g32827617/inner-thigh-exercises/
- https://www.womenshealthmag.com/fitness/g25996674/inner-thigh-exercise/
- https://shopvitality.com/blogs/vitality-fitness/best-inner-thigh-strength-exercises
- https://www.goodhousekeeping.com/health/fitness/
- https://welltech.com/content/the-ultimate-exercise-guide-to-building-the-inner-thighs/
Similar Articles
Read full bio of Sneha Tete
