Hey loves,

In today’s blog post, I share seven exercises for toned inner thighs. Included in this blog post are also the benefits of training inner thighs as well as the exercises, tutorials and how often to perform them.

Also included in this blog post are links to tutorials that can give you a visual guide to performing the exercise. You do not have to force yourself to do all of these.

If one of the exercises does not feel right, then you can just perform any other exercise for more repetitions and sets or perform some of the workouts at the bottom of the post.

Benefits of training inner thighs:

• Highly aesthetic

• Enhances athletic performance
• It’s convenient
• Lowers injury risk
• Helps maintain bone or muscle mass
• Helps maintain balance

How many times should I train my inner thighs per week?

Train your inner thighs 2-3 times per week. You can either train them as separate body parts or train them with legs or glutes.

How many times should I perform the exercises on this list?

Perform all of the following exercises for 8-12 repetitions. Repeat 3-4 times. 

Exercise 1: Sumo squat 

Muscles worked:

Inner thighs, glutes, hamstrings and quadriceps

How to perform:

Step 1: Stand with feet slightly shoulder-width apart with your toes turned out to a 45-degree angle. Hold the weight close to your chest.

Step 2: On an inhale, sit back into hips and bend knees to lower until thighs are close to parallel with the floor while keeping your chest up.

Step 3: On an exhale, press through feet to straighten legs and return to standing position.

Equipment:

Dumbbell, barbell or kettlebell

Exercise 2: Lateral lunge

Muscles worked:

Inner thighs

How to perform:

Step 1: Stand with your feet together, hands holding the weight in front of your chest.

Step 2: Take a large step out to the right, sink your hips back, and bend your right knee to lower into a lunge. Keep left leg straight with both feet pointing forward.

Step 3: Push through your right foot to straighten the right leg, step right foot next to left, and return to the starting position. Repeat on the opposite side.  

Equipment: 

Dumbbell, barbell or kettlebell

Exercise 3: Curtsy lunge 

Muscles worked:

Inner thighs and glutes

How to perform:

Step 1: Stand with feet together, hands holding your weights.

Step 2: Keep most of the weight on your left foot and hips square then take a big step back with your right leg making sure to cross it behind your left leg.

Step 3: Bend your knees and lower down until the left thigh is parallel to the floor and both knees are bent at a 90-degree angle.

Step 4: Push through left heel to finish the lunge and bring your right foot back to it’s starting position.

Equipment: 

Dumbbell, barbell or kettlebell

Exercise 4: Clamshell 

Muscles worked:

Inner thighs and glutes

How to perform:

Step 1: Lie on your side.

Step 2: Stack your hips and knees on top of each other while bending your knees in the direction of your chest. 

Step 3: Keep your feet together and lift your top knee toward the ceiling as high as possible without rotating your low back. 

Step 4: Hold this position. 

Step 5: Relax your working knee back into your starting position. 

Equipment: 

Band, ankle weights or dumbbell

Exercise 5: Side lying leg lift 

Muscles worked:

Inner thighs and glutes

How to perform:

Step 1: Lie on one side with your legs straight and joined together.

Step 2: Bend your elbow closest to the ground, use your hand to support your head for comfortable execution of this exercise.

Step 3: Slowly lift your top leg to the height of your shoulder and then lower.

Step 4: Perform for 15-20 repetitions.

Step 5: Repeat on the other side.

Equipment: 

Band, ankle weights or dumbbell

Exercise 6: Inner thigh circles 

Muscles worked:

Inner thighs

How to perform:

Step 1: Lie on your right side with your right arm fully extended and the head resting on it.

Bend your left arm and press the left hand on the floor in front of your chest to help stabilize your body.

Bend your left leg and place your left foot firmly on the mat right in front of your right leg.

Step 2: Point your right foot and lift your right leg up 3 to 6 inches off the ground.

Step 3: Starting in a clockwise direction, trace a circle with your right leg. Repeat for 15-20 repetitions, then switch to trace a circle in a the opposite direction.

Equipment: 

Band or ankle weights

Exercise 7: Reverse lunge to single-leg deadlift 

Muscles worked:

Inner thighs, glutes, hamstrings and quadriceps

How to perform: 

Step 1: Stand with your feet shoulder-width apart and arms by your sides.

Step 2: Engage your core and pull your shoulder blades down and back. Shift your weight into your right leg and bend your right knee slightly.

Step 3: Send your hips back to lower your chest toward the floor in front of your legs while lifting the left leg off the floor and extending it behind the body, reach your left arm far out for balance.

Continue to lower until your hips are fully pushed back and your back is as close to parallel to the ground as possible.

Step 4: Keep your chest up and push through your right heel and lower your left foot back to the floor in a reverse lunge.

Keep both knees bent at 90-degree angle and the left knee should hover a few inches above the ground.

Step 5: Return to the starting position while squeezing the glutes at the top.

Equipment: 

Dumbbell or kettlebell

Full inner thigh workouts to try at home/at the gym:

Strength training style:

Pilates:

In conclusion, the seven exercises for toned inner thighs include clamshells, side lying leg lifts and the lateral lunge among many others.

The benefits of training this body part range from aesthetic to functional and injury preventative.

Also included in this blog post are a couple of Pilates and strength training workouts that you can perform at home or at the gym.

I hope that you enjoyed these seven exercises for toned inner thighs, please let me know what you thought about it in the comments section below!

Sources:

https://www.health.com/fitness/inner-thigh-workout

https://www.hingehealth.com/resources/articles/clamshell/

https://www.shape.com/fitness/workouts/best-inner-thigh-exercises-all-time