10 Best Inner Thigh Exercises to Tone Your Legs

Most workout regimens do not involve leg workouts though they do not prefer working out legs. However, it is crucial to train every part of your body including your legs. Anyhow, in this article, we’ll find out the best Inner thigh exercises that will help you to wear your workout clothes confidently. Moreover, these sculpt the inner part of your legs and improve overall lower body strength.
Legs contain the longest muscle group and inner thigh muscles, which are called adductors, are important because they help move your legs inward. For example, they support you while walking and running, after doing a lunge, which helps stabilize your pelvis and keep your knees strong.
Having strong adductors also allows you to keep your hips and lower back in a more neutral position, which helps you prevent overarching your back and the accompanying aches and pains. All of this is to imply that these muscles are crucial in maintaining you in top physical condition and injury-free.
Lateral (or side-to-side) movements and single-leg exercises are the keys to set them on fire. Below are the 10 best inner thigh exercises you can incorporate into your workout routine to tone your legs.

The Best Inner Thigh Workout

Time: 15 minutes
Equipment: Yoga Block, stability ball, weights (dumbbells or kettlebell), workout mat, and a resistance band.
No equipment? No problem. There are plenty of body-weight exercises to choose from below that you can easily perform anywhere wearing your suitable workout clothes.


Instructions: Pick at least three exercises from the list below, including one single-leg and one lateral lunge exercise. Perform 10 reps of each, then go on to the next exercise. Rest for 45 seconds after completing all three movements, then repeat two more times for a total of three rounds.


1. Lateral Lunge


We usually work out in the frontal plane, which is an excellent technique to strengthen our lateral stabilizers. It strengthens your glutes as well as your inner thighs, which helps to support your knees.

Lateral Lunge


How to Do:


Begin with feet under hips and arms by sides, standing sideways at the bottom of the mat.
Take a large stride out with your right leg, sit hips back, and bend your right knee until it is parallel to the floor while keeping your left leg straight and your toes facing front.
Return to the starting position by pushing through the right heel.
That’s one rep.
Reps: Perform 10 on each side.

2. Reverse Lunge

Reverse Lunge

This action gets your heart pumping, so think of it as a leg strengthening and cardio workout all in one.


How to Do:


Begin by standing tall, your feet directly beneath your hips and arms at your sides. Take a big step back with your right foot while engaging your core.
Bend both legs till the back knee taps the floor just beneath the hip (knee right heel high), then bend arms and clasp hands together at chest height.
To reverse the action and return to the beginning, push through the feet.
That’s one rep.


Reps: Perform 10 on each side.

Lateral Lunge with Glute Pull

Lateral Lunge with Glute Pull


This compound exercise is a super complex movement that challenges full-body strength and coordination.
How to Do:
Stand with feet hip-width apart, hands at sides.
Take a big step to the right, then push hips back, bending the right knee and lowering the body until the right knee is bent to 90 degrees.
Push back to an upright position, lifting the right knee and pulling it into the chest with arms.
That’s one rep.

Reps: Perform 10 on each side.

4. Jumping Jacks

Jumping Jacks

This movement doesn’t require any equipment at all. You can perform this exercise anywhere. Usually, jumping jacks are considered a great exercise for a warm-up and to get the heart rate going.

How to Do:
Begin by standing with your hands by your sides.
Jump with your legs spread, a little wider than hip-distance, and your hands raised overhead.
Jump with your legs back together and your arms down by your sides.
That’s one rep.
Reps: Perform 10.

5. Isometric Squat

Isometric Squat

Spending lots of time under tension in the proper squat form will help to tone your inner thighs.
How to Do:
Stand with your feet shoulder-width apart and your hands clasped in front of your chest, pushing your hips back and bending your knees until your thighs are nearly parallel to the ground.
Keep your grip for up to 30 seconds.
That’s one rep.
Reps: Perform up to 10 reps.


6. Single-Leg Deadlift

Single Leg Deadlift


A full single-leg deadlift necessitates a great deal of unilateral strength and stability.
How to Do:
Holding a kettlebell, stand on your left leg with your right palm facing your thighs.
Balance by extending your left arm to the side and keeping your left leg slightly bent.
Lean forward and straighten your right leg behind your body until your chest is parallel to the mat and the kettlebell is nearly touching the ground.
Return to a standing position on both legs by driving into the left heel.
That’s one rep.

Reps: Perform 10 on each side.


7. Bulgarian Split Squat

Bulgarian Split Squat

This is the single-leg exercise in its purest form. The muscles in your inner thighs, quadriceps, hamstrings, and glutes are all working overtime.

How to Do:


Begin by standing two feet in front of a step with a weight in each hand.
Place your left foot on the step and extend your left leg back.
Keep shoulders back and chest up as you bend knees to lower body as far as you can (or until knee hovers just above the ground).
To return to the starting position, pause, then press through the right heel.
That’s one rep.
Reps: Perform 10 on each side.


8. Resistance Band Lateral Step-Out Squat

Resistance Band Lateral Step Out Squat


This is a fantastic glute activation movement. This might be incorporated into your warmup to stimulate the glutes and go through the squat range of motion.


How to Do:


With a resistance band wrapped just below the knees, stand up straight.
Hands should be clasped in front of the chest.
Take a large stride to the right, then bend your knees, sit back, and lower your body until your thighs are parallel to the ground.
Return to your starting position by engaging your glutes and pressing up through your heels.
Rep on the opposite side.
That’s one rep.


Reps: Perform 10 on each side.

9. Supported One-Leg Deadlift

Supported One Leg Deadlift


The supported single-leg deadlift is a good place to start if you’re having trouble doing a full single-leg deadlift. It also aids in learning how to do a hip hinge before attempting a full single-leg deadlift.


How to Do:


Begin by standing on your left leg with your weight in your right hand, palm facing the thigh, and your left arm by your side.
For balance, step your right leg a few feet behind your torso, lift your heel, and press your right toes into the floor.
Maintain a small bend in your left leg.
Lean forward with a flat back and a hinged hip, dropping your weight to the floor.
Return to a standing position by driving into your left heel.
That’s one rep.


Reps: Perform 10 on each side.


10. Stability Ball Hamstring Squeeze

Stability Ball Hamstring Squeeze


This move not only strengthens your glutes and hamstrings but also works your inner thigh muscles.

How to Do:


Begin by lying on your stomach with your forearms supporting your head.
Keep your legs straight on the mat, and a stability ball (or yoga block) gently wedged between your ankles and feet.
Bend knees and activate hamstrings to lift feet and ball or block a few inches off the floor without moving the upper body.
Return to the beginning.

That’s one rep.
Reps: Perform 10 reps.

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