Bodybuilding 5 MIN READ 113 VIEWS March 10, 2023

Have You Tried These Exercises for Slim Thighs?

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Exercises for Slim Thighs

Exercises for slim thighs help you focus on leg strength and endurance. A stronger lower body improves your overall stability and allows you to work out harder and for longer hours. Here are a few thigh-burning workouts you can rely upon. Interestingly, different exercises can help you focus on your inner and outer thighs. Read through for the best thigh slimming workout.

Best Exercises for Slim Thighs: Inner Thigh Workout

Inner thigh workouts will help you focus on soft, flabby inner thighs. Some of the effective thigh slimming workout that works primarily on the inner thighs include:

1. Sumo Squats

Sumo squats are named after the wide stance taken by a sumo wrestler before he starts his match. The workout works specifically on the glutes, quads, hips, hamstrings, and inner thighs. The steps include:

  • Stretch your feet out. Set your toes to about 10:00 and 2:00 positions.
  • Keeping your chest up and high, bend your knees over your toes.
  • Slowly come out of the sumo squat by squeezing your abs, glutes, and inner thighs.
  • Do 2 sets of 12–15 repetitions.

2. Side Lunges

Side lunges, also known as lateral lunges, are a workout technique that targets the lower body. They work on muscle groups including the quadriceps, abductors, glutes, adductors, and hamstrings. The steps include:

  • Stand straight with your hip-width apart. Position your shoulders directly over your hips with your chin tucked in.
  • Distribute your body weight evenly.
  • Place your hands on the sides of your hips. Squeeze in your shoulders, and hips, and engage your core.
  • While maintaining your spine and chest position, slowly step out your left foot, shifting your body weight on the left leg.
  • Bend your hips and knee while maintaining an upright position of the upper body. 
  • Allow the upper body to move forward over your left leg. Pause for a second over the lowest position.
  • Keeping your upper body stable, start moving upwards using your glute and quad to push back.
  • Slowly get your leg back to the start position.
  • Switch sides and repeat.
  • Do 2 sets of 12-15 repetitions.

3. Crusty Lunges

Crusty lunges are considered the king of lunges. They not only engage the quads and glutes but also involve a whole set of smaller thigh muscles. It is undoubtedly one of the best exercises for slim thighs. The steps include:

  • Stand straight with your feet hip-width apart with the arms by your sides.
  • Slowly shift your weight on your right foot, lift your left foot and take it diagonally backwards. Go down in a crusting position till the right thigh comes parallel to the ground. During each repetition, keep your chest straight and allow the arms to swing forward comfortably, raising them to chin level.
  • Push up through your heel to straighten your right leg and return your left foot to the starting position.
  • Do 10-12 repetitions and then switch sides.

4. Side-Lying Hip Adduction

The exercise requires minimal movement, yet it is one of the best thigh slimming exercises, especially inner thighs. The steps include:

  • Lie down sideways with your your one hip stacked on top of the other. Tuck your hand under your head for support. Lift your top leg and bring it slightly forward. Bend the knee to form a near 90 degrees angle.
  • Now slowly lift your top leg a few inches off the ground.
  • Hold the position for a few seconds before you lower your leg.
  • So 10-12 repetitions and switch sides.

5. Inner Thigh Pulses

Inner thigh pulses are an excellent exercise to reduce fat accumulation in the inner thighs and to tone up the muscles for a lean look. The steps include:

  • Lie down sideways on your left. Place your elbow on the ground and let your head, neck and hand be in a straight line.
  • Lift your top leg, bend it slightly and place it forward for support.
  • Now gently lift your lower leg a few inches off the ground.
  • Hold the position for 30 seconds.
  • Gently lower your leg to go back to the starting position.
  • Do 10-12 repetitions and switch sides.

Thigh Slimming Workout for Outer Thighs

Outer thigh muscles contribute to stability and balance and aid the overall movement of the legs. The following thigh-slimming workouts focus primarily on the muscles in the outer thighs. These include:

1. Goblet Squats

A goblet squat is similar to a sumo squat. The difference is holding a dumbbell or kettlebell at chest level. The steps to carry out goblet squats are:

  • Stand in a squatting position with feet hip-width apart, holding a kettlebell or dumbbell in your hands.
  • Hold it with both hands positioned in front of your chest.
  • Without actually moving your feet, think of twisting your feet in your shoes. This will engage your outer thigh muscles.
  • Now keep the tension intact and begin to lower down in the squat. Make sure you keep the core tight and posture upright.
  • Lower down until your thighs come parallel to the floor.
  • Hold the position for a few seconds before you begin to get back.
  • Do 2 sets of 20 repetitions.

2. Clamshell

This is a typical glute exercise which helps you burn fat in the outer thighs and leads to muscle toning and slim thighs. The steps include:

  • Lie down sideways with a band around your knees. Bend your knees to keep your feet behind you, touching your hips.
  • Keeping your feet together, raise your upper knee towards the ceiling. Do not let your upper body or hip move.
  • Hold the position for a few seconds.
  • Slowly lower your knee to rest it on the other knee.
  • Do 10 repetitions and then switch sides.

3. Glute Bridge Hip Abduction

Glute bridges are a perfect exercise for slim thighs. It works on your glutes and gives you an awesome butt lift. They also help sculptor the outer thighs. The steps include:

  • Lie down on your back, extending your hands outwards.
  • Bend your knees and keep them flat on the floor.
  • For the first position let both knees touch each other. Raise your hips into the air. Slowly push your both knees outwards.
  • Bring your knees back together while your hips are still in the air.
  • Slowly lower your hips to the ground.
  • Do 10-15 repetitions.

4. Cable Lateral Leg Lift

This exercise for slim thighs will strengthen the muscles as you push the leg away from your body in abduction. The use of assisted cable tension intensifies the results. The steps include:

  • Stand next to a cable machine or a wall and attach the cuff of the cable to your ankle.
  • Make sure the foot remains forward facing and does not turn or twist.
  • Applying outward pressure, gently push the leg outwards without moving the other foot.
  • Go as far as possible without compromising on form or position.
  • Slowly get back to the starting position.
  • Do 15 repetitions and switch sides.

5. Pile Slides

This is a ballet-inspired workout for toning up your outer thighs. The steps include:

  • Stand straight with your hands on your hips. Place your heels together with your toes rotated and pointing outwards to the sides, forming a 45 degrees angle.
  • Step left foot out to a wider than hip-width apart distance.
  • Bending both knees, lower your body.
  • Make sure the upper body remains straight, keeping your abs tight.
  • Slowly rise out of the pile by sliding your left heel back to starting position.
  • Do 15 repetitions and switch sides.


When it comes to shaping your body, a combination of diet and exercise is what helps. Going calorie deficit is the key to general weight loss. But when it comes to shaping particular areas, toning up specific group muscles is the key. Lower body workouts, especially those for slim thighs help work out the glutes, quads, hips, hamstrings, and other smaller muscles of the outer and inner thighs. Best exercises for slim thighs include squats, lunges, hip adduction, and abduction workouts. But results depend upon intensity and consistency.

Frequently Asked Question About Exercises for Slim Thighs

The best exercise for slim thighs will be the one that focuses on both inner and outer thigh muscles. This includes squats, lunges and hip adduction and abduction exercises.

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