7 Best Inner Thigh Exercises – Shape Your Legs

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We all have those areas we wish were a bit more toned, and for many, the inner thighs are at the top of that list. Maybe you’ve noticed a little jiggle when you walk, or perhaps you just want to feel stronger and more confident in your favorite pair of jeans. Well, inner thigh exercises can help you with that.

In this guide, we’ll explore 7 best exercises to tone and strengthen your inner thighs.

1. Plié Squats

Plié Squats

Plié squats, also known as sumo squats, are a variation of the traditional squat that targets the inner thighs more intensely. Unlike regular squats, plié squats emphasize the adductor muscles, making them highly effective for inner thigh toning.

How to Do It

  1. Stand with your feet wider than shoulder-width apart, toes pointing outwards. Ensure your knees are aligned with your toes to prevent strain.
  2. Lower your body into a squat by bending your knees and pushing your hips back. Keep your chest up and back straight to maintain proper form.
  3. Go as low as you can, aiming to get your thighs parallel to the floor. Hold the position for a moment to increase muscle engagement.
  4. Push through your heels to return to the starting position. Squeeze your glutes at the top for added benefit.
Plié squats not only work the inner thighs but also engage the glutes, quads, and hamstrings. They improve balance and flexibility, making them an excellent all-around lower body exercise. Additionally, the wide stance helps in opening up the hips, which can enhance overall lower body mobility and reduce the risk of injury.

2. Side Lunge with Inner Thigh Lifts

Side Lunge with Inner Thigh Lifts

Side lunges with inner thigh lifts combine lateral lunges with a lift to target the inner thighs more effectively. It’s a compound movement that not only works on strength but also on flexibility and balance.

How to Do It

  1. Stand with your feet together. Keep your core engaged to maintain stability.
  2. Step out to the side with your right foot, bending your right knee and lowering your hips into a lunge. Your left leg should remain straight, and your right knee should be aligned with your right foot.
  3. Push off your right foot to return to the starting position, then immediately lift your right leg straight out to the side, engaging your inner thigh. This lift adds an extra challenge to your balance.
  4. Repeat on the other side. Aim for a smooth and controlled motion to maximize the benefits.
This exercise targets the inner thighs while also working the glutes and outer thighs. It improves lateral movement and stability, which are essential for various sports and daily activities. Moreover, it helps in enhancing the flexibility of the hip joints, which can aid in performing other exercises more efficiently.

3. Standing Inner Thigh Lifts

Standing Inner Thigh Lifts

Standing inner thigh lifts are a simple yet effective exercise that isolates the inner thigh muscles. They can be done anywhere and require no equipment. This exercise is excellent for beginners and can be modified to increase difficulty as strength improves.[/su_note]

How to Do It

  1. Stand tall with your feet hip-width apart. Engage your core and keep your back straight.
  2. Shift your weight onto your left foot. You can hold onto a chair or wall for balance if needed.
  3. Lift your right leg out to the side, then slowly bring it back across your body, past the standing leg, engaging your inner thigh. Ensure that the movement is controlled and deliberate.
  4. Repeat on the other side. Aim for a smooth and steady motion to fully engage the inner thigh muscles.
This exercise specifically targets the inner thigh muscles, helping to tone and strengthen them. It also engages the core, improving balance and stability. Additionally, standing inner thigh lifts can enhance overall leg coordination and are a great way to warm up the lower body before more intense workouts.

4. Side-Lying Inner Thigh Lifts

Side-lying inner thigh lifts are a classic pilates move that effectively targets the inner thighs. This exercise also works the hips and core. It’s particularly useful for isolating the inner thigh muscles without putting stress on the joints.

How to Do It

  1. Lie on your side with your legs extended straight out. Keep your body in a straight line and your core engaged.
  2. Rest your head on your bottom arm and place your top hand on the floor for support. This helps to stabilize your body.
  3. Lift your top leg up and over your bottom leg, placing it in front of you with the knee bent. Ensure that your top leg is stable and doesn’t move during the exercise.
  4. Lift your bottom leg off the ground, engaging your inner thigh, then lower it back down. Keep the movement slow and controlled for maximum effect.
Side-lying inner thigh lifts focus on the inner thigh muscles and also engage the obliques and hips. This exercise improves muscle endurance and can be easily modified for different fitness levels. It also helps in enhancing the overall strength and flexibility of the hip region, which is crucial for preventing injuries.

5. Inner Thigh Kicks

Inner Thigh Kicks

Inner thigh kicks are a dynamic exercise that targets the inner thighs while also engaging the core and improving flexibility. They incorporate elements of balance and coordination, making them a comprehensive lower-body workout.

How to Do It

  1. Stand tall with your feet hip-width apart. Keep your core engaged and back straight.
  2. Lift your right leg and kick it out to the left side, engaging your inner thigh. The movement should be controlled to avoid swinging the leg.
  3. Return to the starting position and repeat with the other leg. Ensure that the kick is powerful yet controlled to maximize muscle engagement.
  4. Continue alternating legs for the desired number of repetitions. Maintain a steady rhythm to keep your heart rate up.
Inner thigh kicks are great for improving muscle tone, flexibility, and coordination. They also provide a cardio element to your workout, helping to burn calories. Additionally, this exercise enhances the functional strength of the lower body, which is beneficial for everyday movements and athletic activities.

6. Dancer Leg Lifts

Dancer Leg Lifts

Dancer leg lifts are inspired by ballet movements and focus on elongating and toning the inner thighs.

How to Do It

  1. Stand tall with your feet together, toes pointing forward. Engage your core and keep your shoulders relaxed.
  2. Lift your right leg out to the side as high as you can, keeping it straight and toes pointed. The movement should be smooth and controlled.
  3. Lower your leg back down and repeat on the other side. Ensure that you maintain good posture throughout the exercise.
  4. Continue alternating legs for the desired number of repetitions. Focus on elongating the leg to engage the inner thigh muscles effectively.
This exercise targets the inner thighs, improves flexibility, and enhances balance. It also engages the core and helps develop a lean, toned look. Dancer leg lifts are excellent for improving overall leg aesthetics and can be a great addition to any lower-body workout routine.

7. Booty Bridge Inner Thigh Squeeze

Booty Bridge Inner Thigh Squeeze

The booty bridge inner thigh squeeze combines the benefits of a bridge exercise with an inner thigh squeeze for a comprehensive lower body workout.

How to Do It

  1. Lie on your back with your knees bent and feet flat on the floor. Keep your arms at your sides with palms facing down.
  2. Place a small ball or pillow between your knees. This adds resistance and increases inner thigh engagement.
  3. Lift your hips off the ground into a bridge position, squeezing the ball or pillow between your knees. Ensure that your body forms a straight line from shoulders to knees.
  4. Lower your hips back down and repeat. Squeeze your glutes and inner thighs at the top for maximum benefit.
This exercise targets the inner thighs, glutes, and core. It helps improve hip stability and strength, making it a great addition to any lower body workout. The booty bridge inner thigh squeeze also enhances pelvic floor strength, which is beneficial for overall core stability and lower body function.

You may like: Booty Building Ankle Weight Workout

Final Thoughts

Incorporating these inner thigh exercises into your workout routine can help you achieve stronger, more toned legs. Each exercise targets the inner thighs while also engaging other muscle groups, providing a well-rounded lower-body workout. Maintain proper form and gradually increase the intensity to avoid injury and get the best results.

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Isabel Gibbons

Hello, I'm Isabel Gibbons, a passionate fitness trainer dedicated to helping women achieve their health and fitness goals. I focus on creating accessible and effective workout routines that fit into any busy schedule. Fitness has always been a significant part of my life. I believe in the transformative power of regular exercise and healthy living. My mission is to inspire women to find joy in movement and to lead healthier, more active lives. Through tailored workouts, nutritious recipes, and practical wellness tips, I strive to make fitness enjoyable and sustainable for everyone.

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