The Best Workout for Inner Thighs

Unhappy with your inner thighs? Looking for the best way to tone them up? You’re in luck! This article will guide you through the best workout for inner thighs. With the right plan and effort, you’ll be stronger, leaner and ready to show off your inner thigh transformation.

Quick facts: Best Workout For Inner Thighs

  • ✅ Squats are one of the best exercises for targeting the inner thighs – WebMD
  • ✅ Lunges are one of the best exercises for overall leg strength and inner thigh toning – Harvard Medical School
  • ✅ Stair Climbing is a great way to work the inner thighs – Mayo Clinic
  • ✅ Side Leg Lifts are a great way to work the inner thighs – Mayo Clinic
  • ✅ Plank Walks are a great exercise for inner thigh strength and balance – American Council on Exercise
  • Warm Up

    Before attempting any workout, it is important to warm up. A warm up increases your body temperature, slowly raising the heart rate and allowing your muscles to become limber and relaxed. A good warm up should include stretches and dynamic movements to prepare your body for the workout ahead.

    Let’s look into some exercises that you can use to warm up for a workout for your inner thighs:

    Dynamic stretching

    Dynamic stretching is a form of stretching that involves a rhythmic movement while gradually lengthening the targeted muscle group. It works by taking a joint through its full range of motion and allowing it to move as far as it can go each time you stretch. This helps to increase blood flow and warm up the muscles in preparation for your workout.

    Dynamic stretches for inner thigh muscles include:

    • Walking lunges
    • Standing or side-lying hip abductions
    • Side-lying leg lifts

    This type of stretching should be completed with smooth and controlled movements without bouncing or jerking, which can cause injury. Dynamic stretching is beneficial for all athletes and is an essential warm-up before an intense inner thigh workout routine.

    Light cardio

    Light cardio, such as walking or jogging, is an excellent way to warm up before doing inner thigh exercises. This type of exercise helps to increase your heart rate and circulation and warm up the muscles in your inner thighs. When performing light cardio prior to any strength training exercise, aim for about 5-10 minutes of exercise at a slow pace. This will help you prepare for more intense exercises such as lunges and squats that target the inner thigh muscles.

    Additionally, other light warm-up exercises such as dynamic stretching or low-impact activities like swimming can be used as a way to increase blood flow and get your body ready for an effective workout session.

    Resistance Exercises

    Resistance exercises are one of the best ways to target and tone your inner thighs. By adding resistance to your movements, you can create tension in the muscles which helps to strengthen and build them up. Resistance exercises can also help to improve your flexibility and core stability.

    Let’s look at some of the most effective resistance exercises to target the inner thighs:


    Squats are one of the most effective resistance exercises for targeting both the inner and outer thighs. The squat exercise works the quads, hamstrings, glutes, and inner and outer thigh muscles to shape the legs.

    To perform a squat correctly, begin with your feet hip-width apart, then lower your body until your thighs are parallel to the floor. Keep your chest up and core engaged as you come back up to starting position to complete one rep.

    Squats can be done with or without weights. When using weights, use a barbell or dumbbells and hold them at shoulder-height in front of you as you lower into each squat. This adds more resistance than just bodyweight alone and can be beneficial for toning up inner thigh muscles even further.


    Lunges are a great exercise for the inner thighs and leg muscles. The lunge is essentially a one-legged squat with an exaggerated forward lean.

    To perform a lunge, begin in a standing position with your feet hip-width apart. Take an exaggerated step forward with one foot and slowly lower your body down into a squatted position, making sure to keep your torso upright and chest outwards. You should focus on pushing off the heel of your front leg to return to the starting position, using glutes and hamstrings to keep balance and control over the movement.

    Lunges are best performed in sets of 12-15 reps per leg, taking care to rest in between sets for optimal results. Lunges can be done anywhere from the gym to outdoors, adding variety by switching up the equipment used or by incorporating balance challenges like medicine balls or resistance bands for added difficulty.


    Step-Ups are one of the most effective resistance exercises for inner thigh muscles. This exercise involves stepping up onto a step or platform with one foot, and then standing up on that step or platform with both feet. The elevated position requires your hip abductors to lift your leg, strengthening them in the process. It also strengthens your quads, glutes, hamstrings and inner thighs.

    Step-Ups can be done with no equipment or by using a workout bench or step box. If you’re using a bench, start with your left foot on the ground and your right foot on the bench. Step up onto the bench with both feet and then back down until both feet are on the ground again. Repeat this motion for 30-60 seconds before switching sides and repeating the steps for 30-60 seconds with your left foot starting on the bench this time.

    Glute Bridges

    Glute bridges are a great exercise for targeting and strengthening the muscles of your inner thighs. With this exercise, you lie on your back and lift your hips off the ground by pushing through your heels. This concentrates tension on the glutes, hamstrings, and inner thigh muscles, helping to sculpt and strengthen them.

    To perform this movement properly, it’s important to keep good form by keeping your back straight and pushing up through your heels. Your feet should be impacting firmly into the ground, flexing at the ankles in a dorsiflexed (foot toe raised) position. You can also use resistance bands or ankle weights to increase difficulty if you’d like an extra challenge.

    Glute bridges can be done anywhere; all you need is a flat surface such as a yoga mat!

    Core Exercises

    Core exercises are a great way to work out the inner thighs. These exercises help to build strength and stability in the abdominal and pelvic regions, which is important for stabilizing the inner thigh muscles. Working out the inner thigh muscles will have a positive impact on overall balance and coordination.

    Let’s look at some of the best core exercises for working out the inner thighs:


    The plank is one of the best core exercises for targeting and strengthening your inner thighs. This exercise works to engage your glutes, core, and quads.

    To do a plank correctly, start on the floor in a push-up position with your feet and hands shoulder-width apart. Make sure you keep your head and spine in neutral positions while engaging all of your core muscles throughout the entire movement.

    Hold this position for 30 seconds, focusing on maintaining a strong posture with your core engaged and tight. For an advanced variation, try to add a slight rotation so that one foot is slightly off the ground while keeping tension throughout the entire body. This will target those hard-to-reach inner thigh muscles even more!

    Repeat this exercise 2-3 times for maximum results when targeting inner thigh strength.

    Side Plank

    The side plank is a core exercise that targets the inner thighs, abdominals, and obliques. To perform this move, start by lying on your right side with your feet stacked atop one another. Prop yourself up with your right forearm, so that your shoulder is directly above your elbow and your body is in a diagonal line. Lift your hips off of the ground until you feel engaged in your core muscles and hold for 10-15 seconds before switching to the left side.

    This exercise not only strengthens the inner thighs but also helps to improve balance and stability. Additionally, by engaging both sides of the body simultaneously it can help correct muscle imbalances. As you progress through this exercise, challenge yourself by using a weighted object such as a medicine ball or weights for added resistance or try lifting one foot off of the ground for an additional burn in the inner thigh muscles.

    Russian Twists

    Russian Twists are an effective core exercise that targets the abdominal muscles as well as the inner thighs.

    To do this exercise, start by sitting on the floor with your knees bent and feet flat on the floor. Place your hands together behind your back, or hold a small weight if you have one available. Keeping your back straight, lean back to around 45 degrees and twist from side to side. You should feel a burn in your core and inner thighs as you do this exercise.

    • For added intensity, try lifting both feet off of the floor when you twist from side to side.
    • Russian Twists can be done for reps or for timed intervals, making them great for HIIT-style workouts as well.
    • They also make a great addition to other exercises that target the inner thighs such as squats and lunges.


    Cardio is one of the best ways to tone and strengthen your inner thighs. Research shows that performing regular cardio exercises can help you burn more calories and get more definition in your inner thighs. Additionally, cardio can help you increase your overall endurance and strength.

    With that in mind, let’s take a look at some of the best cardio exercises for your inner thighs:

    Jumping Jacks

    Jumping jacks are a great way to target the inner thigh muscles and get your heart rate up. The basic move is simple: jump with both legs out to the side, then jump back in. You can also add variations such as crossing one leg at a time or jumping while clapping above your head.

    Jumping jacks engage multiple muscle groups in your lower body, including your inner and outer thighs, hip flexors and glutes. Additionally, they work the stabilizing muscles on each side of your abdominal wall, helping you to benefit from an all-over toning effect while burning calories.

    Performing jumping jacks as part of an other cardio exercises will help you burn fat throughout your body and tone up those hard to reach inner thigh muscles so you can have stronger and firmer legs. And because it’s a full-body workout that requires no equipment besides some comfortable shoes, it’s a great exercise for anyone looking for an effective home workout routine!

    High Knees

    High Knees is a great cardio exercise for strengthening and toning the inner thighs. To perform High Knees, stand upright and lift one knee up at a time towards your chest, alternating legs each time. Do this continuously for 30 seconds to 1 minute or until you feel yourself beginning to tire out.

    This is a great exercise for not only toning the inner thighs but also working on cardiovascular endurance and agility. Try increasing the intensity of High Knees by jumping higher when bringing your knees up or adding in arm exercises such as alternating arm punches as you run in place. This can be done anywhere, anytime and requires no special equipment. High Knees are an excellent way to tone the inner thighs quickly and effectively!


    Skipping is an incredibly simple, yet effective form of cardio for inner thighs. It increases your heart rate and gets your blood pumping, boosting calorie burn in the process. To challenge yourself further, you can opt for a weighted rope, or use interval training (skipping for 30 seconds followed by 30 seconds of rest). Additionally, skipping can be performed either outdoors or indoors, making it a versatile exercise to fit into any schedule.

    When performing skipping exercises for inner thighs specifically, focus on keeping those muscles engaged throughout the workout. To ensure proper muscle engagement in the lower body, be sure to keep your feet close together and raise your knees as high as possible with each jump. As you skip, alternating between regular jumps and side-to-side jumps will help target your inner thighs even more efficiently.

    If you’re having trouble maintaining balance with traditional skipping exercises on one leg at a time while focusing on one side of the body only (e.g., 2 minutes of hopping on the right leg then 2 minutes of hopping on the left leg), try adding a few ankle hops into the mix instead – they’re easier to balance!

    Cool Down

    Cooling down after a workout is just as important as warming up before one. This cool down routine is designed specifically to target the inner thighs and help reduce any soreness or tightness. Stretching out the inner thigh muscles after a workout can help reduce chances of injury, encourage recovery and improve flexibility.

    Let’s take a look at the best exercises for a cool down:

    Static stretching

    Static stretching involves holding a stretched position for an extended amount of time (usually between 10-30 seconds). This type of stretching helps alleviate tension in the inner thighs, as well as any other muscles that may be tight or in pain.

    When performing static stretches for the inner thigh, it’s important to ensure that your back is straight and relaxed and you’re not overstretching the muscle. Additionally, many people benefit from using yoga blocks to help provide support and stability while in a certain pose. When finished with the stretch, it is important to take a few moments to relax before continuing with other activities.

    Static stretching after a workout can help improve flexibility and mobility while helping to reduce soreness or stiffness.

    Foam Rolling

    Foam rolling is an effective way of cooling down after a workout. It helps to reduce muscle soreness and promote recovery by using a simple foam roll. Foam rolling helps to increase circulation, allowing more oxygen and nutrients to reach the muscles more quickly, which in turn reduces fatigue and increases energy levels. It also stretches out the muscles, breaking up any build-up of lactic acid that can lead to cramps and stiffness.

    Foam rolling can also help reduce pain in sore inner thighs by increasing flexibility in tight areas, reducing post-exercise inflammation, and improving range of motion. To target specific areas such as the inner thighs, include exercises like:

    • Holding isometric positions on the foam roller for longer periods of time.
    • Performing short movements like “knee hugs“.

    Use slow movements when targeting muscle groups like the inner thighs to ensure that you are adequately stretching them out without causing any injury.

    FAQs about: Best Workout For Inner Thighs

    Q: What is the best exercise for inner thighs?

    A: Squats, lunges, and plié squats are all great exercises for toning the inner thighs and strengthening the leg muscles. The key to getting the most out of these exercises is to make sure you are performing them with proper form.

    Q: How many reps should I do for inner thigh exercises?

    A: You should aim for 3-4 sets of 8-15 repetitions of each exercise. Make sure to rest for 30-60 seconds in between each set.

    Q: How often should I do inner thigh exercises?

    A: You should aim to do inner thigh exercises 2-3 times per week. Give yourself at least 1-2 days of rest in between each workout.

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