Introduction
In a regular gym program, the inner thighs, also known as the adductors, are frequently underworked. On the other hand, your adductors are essential for appropriate movement and supporting your core, hips, knees, and other joints. Inner thigh strength can help to rectify muscle imbalances, avoid injuries, and promote toned lean legs.
When it comes to thighs, you should focus on three muscle groups: quads (which run across the front of your upper leg and involve four individual muscles), hamstrings (which cover the back of your upper leg and affect three muscles), and adductors (which run down the back of your upper leg and involve three muscles) (a.k.a. inner thighs).
However, there are a few traditional workouts that are good for stressing all of these muscles. I know there are a million crazy moves marketed as must-dos all over Instagram, but don’t dismiss the power of your basic squats, hip hinges, and single-leg activities.
Include these inner thigh routines in your home fitness routine, or complete your workout with a short inner thigh circuit.
Internal Thigh Raise
woman with an orange sports bra performing an inner thigh raise, the best inner thigh exercise for housekeeping
This basic pilates technique is a low-impact option that immediately works the inner thighs. Don’t be fooled by the fact that you’re lying down; this maneuver requires a lot of concentration and control and is one of the most targeted inner thigh exercises.
How to:
- Turn to your right side. Place your right elbow on the floor so that your head, hips, and heels are all on the same plane.
- Place your left-hand fingertips on the floor in front of you to help stabilize your body.
- Place your left foot on the floor and bend your left leg over your right (your left leg can either be in front or behind your right leg). Engage your glutes and core muscles.
- Raise your bottom leg 2 inches and then lower it 2 inches while keeping your bottom leg straight. Once you’ve completed the reps, switch sides.
The inner and outer thighs, glutes, and core muscles were all worked out.
Inner Thigh Heel Pulses
Woman on the floor working out her inner thighs in white workout gear. According to Wood-Tepperberg, this technique tones the inner thighs, glutes, and even the core. This is one of the most popular inner thigh exercises and requires no equipment.
How to:
- Lay on your side with your head, hips, and heels aligned in one long plane.
- Place your fingertips on the floor to help stabilize the torso, or lift the top arm to the ceiling for extra effort.
- Engage your core and glutes, squeeze your heels together, and externally twist your toes.
- Lift both legs approximately one inch off the ground, hold for 10 seconds, and then lower back down. Make sure to do the opposite side as well.
Inner thighs, outer thighs, glutes, and core muscles were all worked.
Plié Squat
This squat version is preferred by Wood-Tepperberg. She claims it can increase the hip range of motion as well as strengthen the legs, inner thighs, and calves. This exercise is excellent for not only strengthening but also for improving balance and posture.
How to:
- Begin by spreading your legs wide and rotating your feet externally.
- Tuck your tailbone in, maintain a long spine, and sink low, opening out your legs and focusing on your inner thighs.
- At the bottom of the squat, your knees should be directly over your ankles.
As you rise, engage your glutes and straighten your knees. - Optional: When you reach the bottom of the squat, pulse one inch up and down.
Inner and outer thighs, hamstrings, quadriceps, glutes, and calves were all worked out.
Lateral Squat Walk
This workout targets both the inner thighs and the glutes. Introduce resistance bands that need a great lot of control and focus to help improve both the eccentric and concentric regions of the movement.
How to:
- Wrap a resistance band around your ankles or lower thighs, slightly above your knees, if desired.
- Your feet should be hip-width apart.
- Lower into a squat by pushing your booty back and keeping your spine tall and chest high.
- Maintain tension with the band as you squat 10 steps to the right. Reset, then take 10 steps to the left while still in a squat position.
All of the thighs, glutes, quads, and hamstrings were worked out.
Lateral Lunge
Tone It Up team members love lateral lunges. “We’re so used to moving forward and backward that we usually neglect traveling laterally,” Scott adds.
How to:
- Your feet should be hip-width apart, and your arms should be at your sides.
- Keep your chest up and step your right foot out as far as possible.
- Push the booty back and sink into a squat on one side.
- Engage your glutes to return to a standing position—rep on the opposite side.
All of the thighs, glutes, quads, and hamstrings were worked out.
Curtsy Lunge
Dawn and Scott do this move frequently because it serves to strengthen the glutes and inner thighs while also stabilizing the hips. Dumbbells can undoubtedly be used in this motion, but perfecting your form always comes first.
How to:
- You should have your feet hip-width apart and your arms at your sides.
- Maintain a lifted chest and lunge with your right foot behind your left leg.
- Lunge down, your back knee dangling a few inches above the ground.
- Return to a standing position slowly. Rep on the other side.
The thighs, glutes, quadriceps, and hamstrings were all worked out.
Ball Squeeze
This maneuver may appear antiquated, yet it has lasted for a reason. This is the only exercise that directly engages the inner thighs. It is also one of the best standing inner thigh exercises to incorporate into your workout routine.
How to:
- Your feet should be hip-width apart.
- Place an exercise ball between your thighs.
- Sit in a high squat by pushing your booty back.
- For 10 seconds, squeeze the ball with your thighs, then reset and repeat.
The inner thighs, glutes, and core muscles were all targeted.
Clamshell
This exercise targets the inner thighs directly and is great for using a resistance band. Dawn adds, “Using resistance bands is a lightweight, convenient, and efficient solution for truly firing up both the inner thighs and glutes.”
How to:
- Arrange your head, hips, and heels in a single long plane while lying on your side. Place your fingertips on the floor in front of you to help stabilize your body.
- Gather your knees in front of you.
- Maintain a firm grasp on your feet and float your upper knee up to your hip before descending. Switch sides once you’ve done all of the reps on one side.
The glutes, inner thighs, outside thighs, and core muscles were all worked out.
Glute Kickbacks
This motion is excellent for strengthening the glutes, shaping the inner thighs, and targeting the little supporting muscles throughout the leg. “Think about really activating the muscle instead of merely going through the motions of a workout, and you’ll start to notice genuine quantitative changes,” Scott says.
How to:
- If desired, wrap a resistance band around your lower thighs, right above your knees.
- Lay on your back with your legs hip-width apart and your knees bent, your feet flat on the floor. Your arms should rest flat down your sides, and your shoulders should be firmly planted on the floor.
- By pressing with your heels, raise your pelvis to the ceiling. Pulse the knees out, then softly return to the starting position. Tap the floor softly several times.
The glutes, inner thighs, outside thighs, quadriceps, hamstrings, and core were all exercised.
Goblet Squat
Among the muscles targeted are the quads, glutes, and hamstrings. Because of its multiple performance (and everyday) benefits, the squat is one of the most important functional compound exercises that everyone should be familiar with.
How to:
- Begin by standing with your feet hip-width apart, a weight in front of your chest, and your elbows pointing down.
- Squat down by pushing your hips back and bending your knees. To get started, press the backspace key. That’s one more time.
- Perform three sets of six to ten repetitions, resting between sets as needed.
Kettlebell Swing
The muscles that are worked are the gluteus maximus and the hamstrings. The KB swing is a calorie-burning, low-impact full-body exercise that targets your glutes and hamstrings.
How to:
- Begin in a hinge posture (hips back, knees slightly bent, torso 45 degrees leaned forward) with both hands on a kettlebell handle, arms extended straight toward the floor, and weight between knees on the floor.
- Swing the weight to chest height while keeping arms straight and core tight. Squeeze glutes, straighten legs, elevate torso, and thrust hips forward in one motion.
- Reverse the technique, this time hinge with the kettlebell between your thighs. That’s one more time.
- Continue for 30 seconds, then pause for 30 seconds. Continue for a total of four rounds.
Speed Skaters
The muscles that are worked are the gluteus maximus and quadriceps. This quick practice is an excellent way to improve lateral power and stability while simultaneously raising your heart rate.
How to:
- Begin by standing with your knees bent slightly. Hop to the left with your right leg behind you and your right arm out in front of you, near your left toe.
- Hop to the right again, but this time with your left leg behind you and your left arm out in front of you.
- Maintain a high chest and low hips during the move. Finish powerfully by doing this move in a Tabata format.
- Work for 20 seconds, rest for 10 seconds, and then repeat eight times. Then you’re done!
Conclusion
The thighs workouts outlined above are designed to work your quadriceps, hamstrings, and inner and outer thighs. These aid in the reduction of fat, tightening, and toning your thighs, making them appear slender, shapely, and strong.
Doing these exercises for 20-30 minutes every other day can enhance your thighs’ strength, flexibility, gait, and agility. Thigh workouts include squats, leg circles, scissor kicks, lunges, and leg lifts.