10 Best Inner Thigh Exercises for Stronger & Leaner Legs

From my own training journey, I've found the lateral lunge to be a highly effective compound exercise that follows a unique lunge movement pattern, primarily operating in the frontal plane.

Not only does it target the inner thigh muscles, but it also engages and develops key lower body muscles like the glutes, hamstrings, and quadriceps.

Here's how you perform this exercise with good form:

1. Pick an appropriately sized kettlebell and assume a standing position, feet hip-width.
2. Your back should be flat, your chest lifted, and the kettlebell should be in the goblet position.
3. Start the exercise by lunging laterally with your left leg until you reach a half-squat position.
4. You should stop lowering your body when your left thigh reaches parallel to the ground.
5. After your thigh reaches parallel to the ground, reverse the motion to return to the starting position.
6. Repeat for the desired number of reps.

Also Read: Lunge Alternatives for Bad Knees

2. Stability Ball Hamstring Squeeze

I’ve found this exercise particularly effective for engaging not just the inner thighs but also for enhancing overall lower body coordination and strength, all while maintaining a focus on safety and control.

It's a fantastic exercise for beginners, as it's performed on the ground, which reduces the need for extensive stabilization compared to standing exercises.

Here's how you do it with good form:

1. Assume a lying position on your stomach with your knees and hips fully extended.
2. Place the ball between your right and left feet. You may place the ball between the right and left knees or between the ankles.
3. Put your hands under your head with elbows bent over 90 degrees and shoulders abducted for 90 degrees.
4. Start the exercise by extending your lower body from the ground toward the ceiling and squeezing the ball at the end of the range of motion.
5. Slowly lower the ball back to the floor and repeat the whole process.
6. Repeat for the desired number of reps.

The supported single-leg deadlift has been a valuable step in progressively enhancing balance and strength in my clients, preparing them for more advanced movements.

Here's how you perform it:

1. Pick one appropriately sized dumbbell or kettlebell.
2. Assume a standing position with your leg slightly backward behind your body to create a semi-split stance.
3. Keep your back flat and your knees slightly bent throughout the whole exercise.
4. Start the exercise by bending your torso forward without lifting the left leg from the floor.
5. When the kettlebell reaches just below the level of your knees, reverse the motion to return to the starting position.
6. Repeat for reps.

Also Read: Conventional vs Sumo Deadlift

4. Reverse Lunge

This compound exercise, which primarily operates in the sagittal plane, has been instrumental in strengthening my glutes, hamstrings, quadriceps, and adductors.

Here's how you perform it with good form:

1. Assume a standing position, feet hip-width apart, holding two dumbbells.
2. Start the exercise by lunging backward with your right leg and keeping your back flat.
3. When your right knee comes close to the floor, reverse the motion and return to the standing position.
4. Repeat for reps.

Also Read: How to Do Lateral Lunges like a Pro

The unique positioning in sumo squats has not only helped me target my inner thigh muscles more effectively but also improved my hip flexibility and overall lower body strength.

It's a powerful variation that has added both challenge and diversity to my lower-body workouts.

Here's how to do them step by step:

1. Assume a standing position is wider than shoulder-width apart.
2. Start the exercise by lowering your body towards the ground until your thighs parallel the ground.
3. Hold the bottom position for one second and reverse the motion to return to the starting position.
4. Repeat for the desired number of reps.

6. Resistance Band Lateral Step-Out Squat

By incorporating a resistance band, this exercise not only targets the glutes, thighs, and hips but also adds extra resistance, especially at the end range of motion.

This additional challenge from the band's pull has significantly enhanced my muscle engagement and strength, particularly in those harder-to-reach areas.

Here's how you perform this exercise:

1. Assume a standing position slightly wider than shoulder-width apart and place the resistance band above your knees.
2. Start the exercise by stepping out to your right and performing a deep squat.
3. Stand up and return to the starting position when your thighs parallel the ground.
4. Repeat for repetitions.

Jumping jacks are a basic bodyweight exercise that will target most of your adductor muscles and can also serve as a fat-burning cardio exercise.

I use these as a warm-up before getting into heavier inner thigh lifts.

Here's how to do jumping jacks:

1. Assume a standing position, shoulder-width apart, and keep your hands fully extended near your body.
2. Start the exercise by simultaneously jumping and spreading your legs in the frontal plane.
3. While in the air, abduct your hands towards the overhead position.
4. Reverse the motion by jumping, pulling your legs towards the starting stance, and adducting your hands to the anatomical position.
5. Repeat for the desired number of reps.

8. Bulgarian Split Squat

The Bulgarian split squats are among the most advanced unilateral exercises, which is why I recommend them to intermediate and advanced lifters only.

According to a study from PLOS One, they're excellent for developing dynamic stability and muscles such as the glutes, hams, quads, and thighs [1].

Here's how you perform a Bulgarian split squat:

1. Assume a standing position and pick two appropriately sized dumbbells.
2. Place your left foot back on the box so your right foot remains in contact with the ground.
3. Start the exercise by lowering to the split squat position, where your thighs are parallel to the ground.
4. Hold that position for one second and return to the starting position.
5. Repeat for a number of reps before switching legs.

The isometric squat is a variation of the regular bodyweight squat.

I do these on active rest days to promote blood flow to my leg muscles for faster recovery.

Here's how you perform an isometric squat:

1. Assume a standing position a little wider than hip-width apart.
2. Start the exercise by lowering yourself to the squat position until your thighs parallel the ground.
3. Hold that position for as long as desired.

10. Single-leg Deadlift

Single-leg deadlifts follow the hinge movement pattern and are one of the hardest inner thigh exercises.

Here's how to perform a single-leg deadlift:

1. Assume standing on your right leg while keeping your left leg on the ground.
2. Keep your back flat and slightly bend your right knee.
3. Bend your torso forward until your hands reach below your knees.
4. Reverse the motion to return to the starting position.
5. Repeat for the desired number of reps.

The most notable benefit of inner-thigh exercises is dynamic stabilization.

According to a study in PubMed, this is important for athletes with great running and jumping skills in their sports who want to minimize adductor muscle strains [2].

However, some studies suggest inner thigh development is associated with improved functional tasks [3].

This is especially important for older adults and people with movement difficulties.

"Adductor muscles help with explosive hip movements, and most importantly, can assist with injury prevention when performing athletic-type movements."
- Tyler DiGiovanni, Certified Personal Trainer