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All-Time-Best Inner-Thigh Exercises

Jan 29 2017 - 6:40pm

A toned inner thigh is a healthy inner thigh — attractive and strong. Show yours some love with these 18 inner-thigh exercises to get shapely legs.

Ball Leg Lifts

Using an exercise ball when strength training is a great way to add a little bit more challenge to basic exercises. Since you have to work hard to keep the ball in place, you end up using more muscle groups. This exercise will tone your thighs, especially your inner thighs, and also your core.

Glider Side Lunge

This exercise works the legs and glutes, but as you slide your leg back to center, your inner thigh does all the work. You need one of those discs like the Valslide [3], but if you don't have one, just use the lid of a plastic container and do this move on a carpet. Or wear socks and try it on a wood floor.

Sumo Squat With Side-Arm Raises

Celeb trainers David Kirsch [4], Jackie Warner, and Teddy Bass all recommend the sumo squat (also known by the name plié squat) for creating shapely legs. Focus on the inner thigh when doing this move, not the quad.

Pilates Inner-Thigh Leg Lifts

This exercise might remind you of Jane Fonda's workout videos from the '80s, but it's been a staple of the Pilates mat repertoire for decades. Since the knee is straight, you work all the muscles of the inner-thigh group.

Gate Swings With Cross

This deep inner-thigh stretch tones your glutes, quads, and both your outer and inner thighs, and it also gets your heart rate up! Check out this GIF demonstrating this move in action [6].

Narrow Squat With Overhead Press

Standing with a much narrower stance while you squat targets the inner thigh, inner quad, and inner hamstring. There is no reason not to multitask on this move — so work your arms too. Here's how:

Scissor Jacks

This dynamic move tones your arms and legs while getting your heart rate up; here's a GIF demonstrating how [7].

Side Lunge

The side lunge works the muscle on the side of the pelvis as well as the inner thighs.

Bridge With Squeeze

Adding an inner-thigh squeeze to your basic bridge will tone your inner thighs.

Chair Pose

You'll feel the thigh burn in this yoga-inspired Fierce Pose [9] exercise.

For a more advanced version, try the relevé:

Elbow Plank With Leg Lift

Adding a leg lift to your side plank tones the outer thigh while challenging your core. The trick to keeping the pelvis high as you lift your top leg is to reach the inner thigh of your bottom leg toward the ceiling.

Side Lunge to Curtsy

If lunges are new to you, don't add dumbbells to this exercise until you are comfortable with the leg positions.

Leg Swings

A great warmup move, this also works the inner thighs.

Ball Pass

Although this move targets your abs, squeezing a ball between your legs also works your inner thighs. Here's a video demonstrating this effective move [10].

Towel Runs

These two variations will target abs and legs, including your inner thighs.

For even more inner-thigh targeting, do this variation:

Watch how to do towel runs and one more inner-thigh exercise in this towel workout video [11]!

Crossover Lunge With Medicine Ball

Use this exercise to tone the lower glutes as well as the inner thighs. Adding arm work makes this a time-saving full-body move.

10-Minute Inner-Thigh Workout

Whatever you're wearing, toned inner thighs will help you rock your look. Check out this 10-minute workout [12] that focuses on toning and tightening the inner thighs.

Tone the Inner Thighs With These 5 Must-Do Moves

Watch this video to learn five simple inner-thigh moves [13] to keep this often overlooked area strong and trim. Plus, the only prop you need is a pillow.

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