5 inner thigh exercises that will tone your legs
These 5 exercises are my absolute favourite and will tighten and tone the muscle in not much time. Remember, eat a clean and balanced diet to see optimal results and perform cardio to burn fat.
1. Sumo Squats
Sumo squats are a fantastic compound movement that targets the inner thighs, quadriceps, glutes, and hamstrings. To perform this exercise, stand with your feet in a wide stance, slightly wider than shoulder-width, and point your toes outward. Slowly lower your hips until your thighs are parallel to the ground, keeping your chest lifted and back straight. Press through your heels to return to standing, engaging your inner thighs as you rise. For an added challenge, hold a dumbbell or kettlebell at chest level to increase resistance.
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- Lower your hips into a squat position while keeping your chest upright.
- Engage your inner thighs as you push back up to the starting position.
2. Side-Lying Leg Lifts
This isolation exercise is excellent for targeting the inner thigh muscles directly. Lie on your side on a mat, ensuring your body is in a straight line. Bend the top leg and place its foot flat in front of you for support. Use your bottom leg to lift upward, squeezing your inner thigh as you move. Lower slowly and repeat before switching sides. Perform 12–15 repetitions per side for optimal results. Focus on controlled movements and avoid using momentum to ensure the inner thigh muscles are doing the work.
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- Lower your hips into a squat position while keeping your chest upright.
- Engage your inner thighs as you push back up to the starting position.
3. Curtsy Lunges
Curtsy lunges not only target the inner thighs but also improve balance and coordination. Begin standing tall, then step one leg diagonally behind the other into a “curtsy” position, bending both knees until the front thigh is nearly parallel to the floor. Push through your front heel to return to the starting position and alternate sides. Perform 10–12 reps on each leg. Adding dumbbells can increase the intensity of this exercise, providing a greater challenge for your inner thighs and surrounding muscles.
- Stand upright with feet shoulder-width apart.
- Step one leg diagonally behind the other, bending both knees into a lunge.
- Return to standing and switch sides.
4. Inner Thigh Squeeze with a Ball
This simple yet effective move can be done almost anywhere and is perfect for beginners or as a finisher in your workout. Sit on a chair or lie on your back with your knees bent and feet flat on the floor. Place a small ball, pillow, or yoga block between your knees. Squeeze the object firmly using your inner thighs, hold the contraction for 3–5 seconds, and then release. Repeat this motion for 15–20 reps. This exercise strengthens the inner thighs and also engages the pelvic floor muscles, making it a great addition to any lower-body routine.
- Sit on a chair or lie on your back with knees bent and feet flat.
- Place a small exercise ball or cushion between your knees.
- Squeeze the ball tightly with your inner thighs, hold for a few seconds, and release.
5. Skater Jumps
Skater jumps are a dynamic exercise that builds strength in the inner thighs while also improving agility and cardiovascular endurance. Start in a slight squat position, then push off with one foot to jump laterally to the other side, landing softly on the opposite foot. Bring the trailing leg behind you for balance, mimicking a speed skater’s motion. Alternate sides for 30–60 seconds. Keep your jumps wide and low to maximize inner thigh engagement. For added difficulty, hold a light weight or incorporate a mini resistance band around your thighs.
- Start in a semi-squat position.
- Jump to the right, landing on your right foot while bringing your left leg behind you.
- Jump to the left and repeat the motion.
