Bodybuilding 4 MIN READ 87 VIEWS November 10, 2022

Inner Thigh Exercises That’ll Give You the Desired Result

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

inner thigh exercises
Benefits of Strengthening Inner Thighs
Effective Inner Thigh Exercises

Strengthening your inner thighs is one of the best ways to get toned legs. Although, people give little importance to inner thigh exercises. Toned and strong inner thighs not only make you look good but also helps maintain hips, knees, and core stability.

By making your inner thighs strong, accidents could be avoided while exercising, flexibility will be advanced, and muscle imbalances will be improved. However, an inner thigh workout is much tougher than regular leg exercises. This is mainly because the muscles in your inner thighs are tiny and difficult for strengthening using common workout techniques.

Benefits of Strengthening Inner Thighs

Doing regular thigh workouts is important for the following benefits:

  • Enhancing balance
  • Improving ankle mobility
  • Reducing the risk of accidents and injury
  • Helping increase flexibility
  • Relieving tension from leg muscles and the groin
  • Encouraging hip mechanics
  • Enhancing athletic performance
  • Improving body posture

Effective Inner Thigh Exercises

Don’t know how to reduce thigh fat? No need to worry! Here are some best inner thigh exercises that can help you to achieve toned and strong thighs.

1. Sumo Squats

Sumo squats are amongst the best inner thigh workouts. It offers a level of advantages that usual squats fail to do. Doing sumo squats can help you to target those smaller muscles in the inner thigh that helps tighten and shape the legs. It also leaves a visible impact on the lower body like the hamstrings, quads, and glutes. Doing this exercise can be challenging for beginners due to its wider stance.

Steps to follow:

  • Stand straight and keep your feet out and wide. You can hold a dumbbell for better results.
  • Keep your chest up and slowly bend the knees and go down. Make sure to keep the toes pointed out.
  • You can hold yourself in the sitting position for 10 seconds for more intensity.
  • While you are back to the starting position, squeeze your glutes, inner thighs, and your abs.
  • Repeat this exercise 12 to 15 times.

2. Curtsy lunges

This exercise is highly effective for strengthening and shaping your lower body. It helps to target different areas and muscles of the backside. This exercise mainly focuses on the inner thigh area, gluteus minimus, and gluteus medius, helping develop the posture of the lower body.

Doing a curtsy lunge workout thrice a week can help improve lower body strength differently. This is because it targets the abductor muscles more than a standard lunge does.

Steps to follow:

  • Close your feet together and stand straight.
  • Keep your left leg behind your right leg while bending your both knees.
  • Make sure to pull your both knees towards the midline to help your thighs squeeze.
  • Come back to the position and repeat on the other leg.
  • You can also hold the position for a few seconds for greater intensity.
  • Do this exercise alternatively on both sides 10 to 12 times.

3. Scissor Legs Plank

Many people are familiar with elbow planks and know their benefits. However, scissor legs planks are more intense than the regular ones. Doing this exercise daily not only helps you tone your legs but also develops your overall health coordination and balance, which is necessary for doing any exercise smoothly.

Steps to follow:

  • The first thing you need to do is to get into the plank position. Keep your toes and hands faced towards the floor. Keep your hands steady while holding your body up. Make sure to place your hand at your shoulder level to avoid disbalance.
  • Place both feet on a sliding tool or surface like a gliding disc. Keep your core engaged and feet together.
  • Slide your feet slowly away from each other and then bring them to close again – this will look like a scissor opening wide and closing.
  • Do not let your torso drop on the floor while doing the exercise.
  • Once you are back to the starting position, repeat this 20 times.

4. Side lunges

Doing side lunges regularly can help you to improve balance and develop strength and stability. They can help your inner thigh stretch and reduce the signs of cellulite in that area. This exercise helps train your body from both sides and reduce outer thigh fats. This exercise can also strengthen your core, hip, knee, glute, and thigh muscles.

Steps to follow:

  • Keep the core engaged and stand straight and tall.
  • Move your right leg to the right side and slowly bend towards that leg at 90 degrees. Give pressure into that leg and hold for a few seconds.
  • Keep your core engaged, look ahead, and point your toes forward.
  • Use your core and opposite inner thigh to pull yourself back to the starting position.
  • Repeat the steps on the other side.
  • Do this alternatively on both sides 20 times.

5. Goblet Squat

We all know that squats are one of the best thigh exercises that helps you to reduce inner thigh fat and get toned slim legs, and goblet squats are extremely good at this. This exercise is extremely effective as it directly targets your glutes, claves, hamstrings, and quads. It also helps to improve your core mobility.

Steps to follow:

  • Use your hands to hold a kettlebell while you stand straight. Keep your feet shoulder-width for stability. Keep your elbows close to your chest while grabbing onto the kettlebell in front of you.
  • Go down slowly while maintaining the position. Keep the kettlebell balanced and your torso upright as you go down.
  • Keep the core engaged and squeeze your leg muscle while going down. Hold for a few seconds and then slowly get up and repeat.
  • Do not forget to keep your back straight while doing the exercise as it will help prevent injuries.


People might not give it much importance, but making your inner thighs stronger gives you different flexibility. Exercising and stretching your inner thighs not only makes them stronger and more flexible but also gives you an attractive look and boosts your confidence.

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