How to Do an Inner Thigh Workout at Home

Do you want to tone your inner thighs from the comfort of your own home? Look no further. Here, you’ll learn how to do an effective inner thigh workout without having to step into a gym.

Quick facts: How To Do Inner Thigh Workout At Home

  • ✅ Inner thigh workouts can help to reduce thigh fat and improve muscle tone – American Council on Exercise (ACE)
  • ✅ Exercises such as sumo squats, side leg lifts and bridges are effective for inner thigh workouts – WebMD
  • ✅ Adding resistance bands to inner thigh exercises can increase intensity and benefit – Shape
  • ✅ A combination of cardiovascular exercises and strength training can help tone inner thighs – Healthline
  • ✅ Pilates exercises are great for strengthening and toning inner thighs – Livestrong

Checkout this video:

Warm Up

Warming up is an essential step before doing any kind of workout. Warming up for an inner thigh workout helps to get your muscles ready for the activity and can prevent injuries. It is important to do a warm up that targets the inner thighs specifically, such as static stretching and dynamic stretching.

In this article, we will be discussing how to do an effective warm up at home:

Dynamic stretches

Dynamic stretches are an important part of any warm-up routine. They involve moving through a range of motion, instead of holding stretches for an extended period of time. Dynamic stretches help to increase flexibility, improve the range of motion in your joints, and can even help to reduce the risk of injury. For those looking to do an inner thigh workout from home, dynamic stretching is essential.

When doing dynamic stretching for the inner thighs, ensure that you move slowly and mindfully with each stretch so that you don’t strain any muscles or ligaments. Some possible inner thigh dynamic stretches include:

  • Side leg swings
  • Lying leg circles
  • Prone hip extensions
  • Kneeling hip flexor marches

Make sure that your movements are controlled and slow as you move through each stretch – this will help you to target the right muscles while preventing injury or overexertion.


Cardio is an important component of the inner thigh workout. Cardiovascular activities help to burn fat and add definition to the muscles by burning off excess fat that hides them.

When doing cardio for inner thigh workouts, it’s best to focus on exercises that engage the adductor muscles, such as side lunges, step-ups, walking or jogging in place, or even cycling on a stationary bike. For those just starting out, 10-15 minutes of continuous cardio is a good place to start. As you become more comfortable with the exercise and start seeing results, you can increase your cardio time gradually to up to 30 minutes a day. Be sure not to overdo it as too much cardio can lead to injury and fatigue.

Inner Thigh Exercises

Doing an inner thigh workout at home is a great way to target those tricky muscles that can be difficult to tone. Inner thigh exercises can help to strengthen the inner thigh muscles, improve your balance and posture, and even enhance your overall performance in sports and daily activities.

Let’s take a look at some of the best inner thigh exercises that you can do at home:


Squats are one of the most effective exercises for working the inner thigh muscles. To do a squat, stand with feet slightly wider than shoulder-width apart and hands at chest level or above head. Keep your core tight and lower your hips down and back into a squat. Make sure to keep your knees in line with your toes, pushing your glutes back until you are in a full squat position. Squeeze your glutes when you return to the starting position, pushing through the heels and driving through the hips as you rise up out of the squat.

This exercise should be done for 10-15 reps for three sets, with rest periods in between each set. Squats are an excellent exercise to build strength in inner thighs as well as other muscle groups such as your quadriceps, hamstrings, and lower back muscles.


Lunges are a great way to work your inner thighs, with an additional benefit of strengthening your core. To perform a lunge, stand tall with feet hip-width apart and hands on your hips. Step one foot forward, bending both knees and lower your back knee towards the floor. Keep both feet flat on the floor for balance and focus on keeping your upper body straight. Return to start position and repeat the same move on the opposite side.

You can make this exercise more challenging by adding a dumbbell or kettlebell in both hands for added weight or try walking lunges by stepping forward in an alternating pattern with each leg. Lunges can be done as part of a full-body workout routine or they can be done as a standalone inner thigh workout at home using just bodyweight exercises.

Side Lunges

Side Lunges are a great exercise that targets the inner thighs. To perform a Side Lunge, stand with your feet hip-width apart with your hands on your hips. Step out to your right side and lunge down until both knees create a 90-degree angle. Push off your right leg and come back into a standing position. Repeat on the left side for one set. Aim for eight to 12 reps on each side for three sets total.

Side Lunges work the inner thighs but also help develop strength and stability in the entire lower body, which is important for overall physical health. As you perform Side Lunges, ensure that you keep your chest up, maintain control throughout the movement, and keep your back leg straight as you lower down into each lunge. If you find this difficult, start with a basic bodyweight Squat instead and progress gradually to Side Lunges as you build strength over time.

Donkey Kicks

Donkey Kicks are a great way to target the inner thigh muscles. They can be performed with or without equipment at home, and require no special skills or knowledge.

To perform donkey kicks, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Keeping the knee bent, lift one leg up towards the ceiling. Keep the inner thigh muscle contracted throughout the movement. Stop when the leg is parallel to the floor, then lower it back down to starting position.

For an added challenge, you can use a looped resistance band around both legs above your feet. This will add more resistance as you lift and lower your legs, challenging both inner thigh muscles even more!

Perform 8-10 repetitions per side to complete one set of Donkey Kicks.

Cool Down

After completing your inner thigh workout at home, it’s important to cool down. Cooling down can help your body recover and prevent soreness.

After the workout, take some time to stretch the muscles in your inner thighs to help them relax. This will help your body adapt to the workout and reduce any post-exercise soreness.

Static stretches

Static stretches are an important part of a thorough cool-down after an inner thigh workout at home. These stretches involve holding the muscle in the extended position for 10–30 seconds and help increase flexibility, reduce soreness, and prevent injury.

Examples of static stretches that can be done during a cool down include:

  • Standing hip flexor stretch
  • Seated glute stretch
  • Lying hip adductor stretch

Static stretching should not be done when the muscles are cold—before a workout is better—and should never cause pain. Dynamic stretching, which involves dynamic movements of the muscle and joint through their full range of motion with control, is best done before exercise as it increases blood flow to the muscles like static stretching but also helps prepare them for activity by activating the nervous system.

Foam rolling

Foam rolling is an important step for cool down after a workout. It helps restore muscles to their normal length and flexibility, relieving tension, tightness, and soreness. Foam rolling post-workout can also provide more efficient recovery time between workouts and help with injury prevention.

To cool down inner thighs with foam rolling, start by sitting on the mat with your back against the wall and your legs straight out in front of you. Place a foam roller under the inner thigh area of your right leg and slightly lift your hips so that only one side of your body is touching the floor. Roll up and down slowly using your hands to support weight while taking deep breaths. Repeat 3-5 sets on each side, ensuring that each area is properly addressed before moving onto the next one. For a deeper massage, transferring weight onto one side of the roller at a time can be used to isolate certain trigger points or congested areas in the muscle group being rolled out.

Tips for Success

A targeted inner thigh workout is an effective way to tone and shape your legs while improving strength and flexibility. It can be done at home with minimal equipment, allowing you to save money and still get a great workout. To ensure success, there are a few key tips you should follow. Let’s dive into them:

  • Tip 1
  • Tip 2
  • Tip 3

Increase reps and sets

Increasing your reps and sets is an effective way to increase the difficulty of your inner thigh workout at home. For each exercise you do, aim for 15-20 reps and 2-3 sets. This will maximize total muscle activation and ensure that you’re getting the most out of your workout.

The best way to track this is to use a fitness tracker that keeps track of your sets and reps, as well as providing you with visual feedback on how many you did. You can also:

  • Count mentally
  • Write down what exercises you did on a piece of paper

This will help you stay on top of your progress without having to use any additional equipment.

Increase weight

Increasing the weight you use during your inner thigh workout is an important step for achieving success. Increasing the weight gradually allows your muscles to adjust and become stronger, leading to greater muscle growth and toning. Additionally, with increased weights, you can target multiple muscles in one exercise for maximum benefit.

To increase weight during your inner thigh workout at home, consider investing in adjustable dumbbells or ankle weights. This will allow you to add small amounts of resistance to exercises like squats or leg raises. In addition to increasing weight, it’s also important to focus on proper form while using the correct technique for each exercise. This will ensure that you’re targeting the right muscles and engaging them properly while avoiding any injury or discomfort.

Increase intensity

One of the best ways to make sure you get the most out of your inner thigh workout at home is to crank up the intensity. High-intensity interval training (HIIT) is one popular way to do this, which typically involves alternating periods of intense exercise with short rest periods. HIIT workouts can help you burn more calories in less time and help increase muscular endurance and strength.

For an inner thigh workout, you can incorporate exercises such as jump squats, burpees, mountain climbers and single-leg glute bridges. These exercises all target your inner thighs directly as well as improve your overall balance and strength.

To amp up the intensity even more, add weights like dumbbells or a resistance band to some of these exercises or perform them in a circuit – doing one exercise right after another without resting in between – for an added challenge.


When performing an inner thigh workout at home, it’s important to combine strength training and cardio exercises in order to achieve the best results. Start with a warm-up, move on to strengthening exercises such as side squats and inner thigh lifts, and then finish off with some cardiovascular exercises like jumping jacks and jogging in place. Make sure you practice proper form throughout your workout, rest when needed, and push yourself to the limits while still being mindful of your body.

With a little bit of dedication and effort, you can easily get toned inner thighs right at home!

FAQs about: How To Do Inner Thigh Workout At Home

Q1: What are the best inner thigh exercises I can do at home?

A1: The best inner thigh exercises you can do at home include plié squats, side leg lifts, inner thigh circles, and hip bridges.

Q2: How many sets and reps should I do of inner thigh exercises?

A2: For best results, aim to do 3 sets of 15-20 reps of each exercise.

Q3: How often should I do inner thigh exercises?

A3: Aim to do inner thigh exercises 3 times per week for best results.

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