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20 Best Inner Thigh Exercises For Toned And Strong Legs

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ISSA Certified Specialist in Fitness & Nutrition
20 Best Inner Thigh Exercises For Toned And Strong Legs February 15, 2018

The inner thigh muscles run from your groin till your knees. They help in walking, running, sitting, kneeling, etc. Due to bad food habits, lack of activity or hormonal issues, women accumulate fat in various parts of the body, including the inner thighs. Unfortunately, merely running or cycling doesn’t work these muscles. In this article, we list the best 20 inner thigh exercises to cut the cellulite, and tone and strengthen your inner thighs. Get ready to bid adieu to constant chafing of the inner thighs, painful rashes, and pigmentation, and don a faux leather pant or a bikini fearlessly. Read on…

20 Best Inner Thigh Exercises for Women

Warm-Up

Before starting these inner thigh exercises, you must stretch and warm up. Here’s what you can do.

  • Head tilts – 1 set of 10 reps
  • Neck turns – 1 set of 10 reps
  • Arm circles – 1 set of 10 reps
  • Wrist circles – 1 set of 10 reps
  • Shoulder circles – 1 set of 10 reps
  • Waist circles –  1 set of 10 reps
  • Side lunges – 1 set of 10 reps
  • Ankle circles – 1 set of 10 reps
  • Spot jogging – 3 minutes
  • Calf raises – 2 sets of 10 reps
  • Jumping jacks – 2 sets of 20 reps
  • Standing side crunches – 1 set of 10 reps

Now, you are all set for starting the inner thigh exercises. Let’s begin.

1. Criss Cross Power Jacks

This exercise is a great way to start your inner thigh workout regimen. It is similar to jumping jacks.

Target – Inner thighs, quads, glutes, and core.

How To Do Crisscross Power Jacks 

  1. Stand straight with your legs a little wider than shoulder-width apart, shoulders relaxed, core engaged, and knees bent a little.
  2. Jump, cross your legs and land softly on the ground.
  3. Jump again and open your legs and land softly on your feet with your legs a little wider than shoulder-width apart.

Sets And Reps – 3 sets of 30 reps

Rest – 20 seconds

Tip – You can move your hands up and down as you would while doing jumping jacks.

2. Side Leg Lift

The side leg lift movement helps to shape up your inner thighs and targets the following muscles.

Target – Inner thighs, outer thighs, and glutes.

How To Do

  1. Stand near the wall and place the right palm flat on it for support. Place the left hand on your waist. Keep your core engaged and spine neutral.
  2. Lift your left leg sideways, pause for a moment, and bring it back to the starting position.
  3. Do this on the other side.

Sets And Reps – 3 sets of 15 reps

Rest – 20 seconds

3. Explosive Squats

This exercise is also known as jumping squats. Here are the muscles it works on.

Target – Inner thighs, hamstrings, quads, hip flexors, glutes, and core.

How To Do

  1. Stand straight with your feet a little wider than shoulder-width apart. Keep your core engaged, shoulders pinched back, and spine erect.
  2. Push your buttocks out, keep your weight on your heels and sit down (as if you are going to sit on a chair). Your knees should not overshoot your feet.
  3. As you sit, pull your arms up near your chest.
  4. Lift your body up, and before you come back to a standing position, jump and propel your body up by lowering your hands.
  5. Land softly on your feet and repeat all the steps.

 Sets And Reps – 3 sets of 10 reps

Rest – 20 seconds

Tip – Keep your back straight and look ahead.

4. Plie Squat

Plie squat is another great variation of the inner thigh exercises that can help you burn the fat.

Target – Inner thighs, quads, glutes, calves, and hamstrings.

How To Do

  1. Stand straight with your feet slightly wider than shoulder-width apart. Keep your toes pointing out at 45 degrees, back straight, and shoulders away from the ears.
  2. Now, like a ballerina, lift your hands up until they are at the shoulder level. Keep them floating and relax your shoulders.
  3. Lower your body. Do not bend forward and or cave your knees in. Hold this pose for a second and then rise to the starting position.
  4. Do this for one set and rest for 20 seconds.
  5. Get back to the inner thigh squat position but put your body weight on the balls of your feet and pulse in the squatting position for 15 counts.

Sets And Reps – 3 sets of 15 reps

Rest – 20 seconds

[ Read: Simple Ways to Lose Weight from Thighs ]

5. Leg Sweeps

Target – Inner thighs, glutes, hamstrings, and hip flexors.

How To Do

  1. Stand straight with your feet close to each other. You can support your body by keeping your palms flat against a wall or laterally up at the shoulder level.
  2. Lift your right foot from the ground, keep your knees straight, and sweep your right foot in the front and back.
  3. Do the same with your left foot.

Sets And Reps – 3 sets of 15 reps

Rest – 20 seconds

6. Scissor Leg Plank

A little advanced level of exercise, the scissor leg plank is fun. It helps you lose inner thigh fat, and apart from shaping your thighs, it also helps tighten the core. Here are the muscles it works on.

Target – Inner thighs, outer thighs, hamstrings, glutes, calves, and core.

How To Do

  1. Assume the hand plank position. Keep two folded towels underneath your toes, and spine in level with the rest of the body. Look down and keep your core engaged.
  2. Squeeze in your inner thighs and swipe your feet close together. Hold this position for a second and then slide your legs back to the starting position.

Sets And Reps – 3 sets of 10 reps

Rest – 30 seconds

7. Sweeping Mountain Climbers

This is a variation of the mountain climber. It is modified to suit the purpose of working out the inner thighs.

Target – Inner thighs, quads, hamstrings, glutes, calves, and core.

How To Do

  1. Assume a plank position, keep the core engaged, and put two folded towels underneath your toes.
  2. Without lifting your foot off the floor, sweep the right foot and bring it close to your chest.
  3. Sweep it back to the starting position.
  4. Sweep the left foot and bring it close to your chest.
  5. Sweep it back to the starting position.

Sets And Reps – 3 sets of 15 reps

Rest – 30 seconds

8. Sumo Squat With Kettlebell

This is a wide stance inner thigh squat with a little modification to burn the flab in your inner thighs and help build and tone the inner thigh muscles.

Target – Inner thighs, hamstrings, quads, calves, glutes, hip flexors, lower back, and core.

[ Read: Best Kettlebell Exercises ]

How To Do

  1. Hold a kettlebell close to your chest with both the hands. Keep your elbows close to your body, legs wider than shoulder-width apart, shoulders pinched back, core engaged, and toes pointing out.
  2. Push your buttocks out, start flexing your knees to lower your body and assume a “sitting on a chair” pose. Make sure your knees don’t overshoot the tips of your toes.
  3. Hold this pose for a second and then get back up to the starting position.

Sets And Reps – 3 sets of 15 reps

Rest – 35 seconds

9. Inner Thigh Circles

This is a pilate move that works the following muscles.

Target – Inner thighs, outer thighs, and glutes.

How To Do

  1. Lie on your right side on a mat. Support your head on your right palm.
  2. Lift the left foot up and place it in front of your pelvis area or lower belly, and use your left palm to press the knee away from your chest.
  3. Press the right leg long and lift it up.
  4. Move the right leg first in a clockwise motion and then anticlockwise.
  5. Do it on the other side as well.

Sets And Reps – 3 sets of 10 reps

Rest – 20 seconds

10. Side Lunges With Kettlebell

The side lunge with a kettlebell can instantly fire up your inner thighs.

Target – Adductors, hip flexors, calves, hamstrings, quads, glutes, and core.

How To Do

  1. Hold a kettlebell with both your hands. Your hands must point straight down, legs wide open, shoulders pinched back, core engaged, and toes pointing out.
  2. Flex your right knee, keep your left foot flat on the floor, push your buttocks back and sit down on the right. Support your body on the ball of your right foot.
  3. Get back up to the starting position and exhale.
  4. Inhale, flex your left knee, keep your right foot flat on the floor, push your buttocks back and sit down on the left. Support your body on the ball of your left foot.

Sets And Reps – 3 sets of 15 reps

Rest – 30 seconds

11. Adductor Squeeze With Pilates Ring

For this inner thigh workout, you will need a pilates ring or a pillow.

Target – Inner thigh, outer thigh, glutes, hamstrings, and calves.

How To Do

  1. Lie down on a mat. Keep your feet mat-width apart, spine in neutral position, and hands by your side. Hold the pilates ring between your inner thighs.
  2. Squeeze your thighs together and feel the burn in your inner and outer thighs and glutes.
  3. Hold it for 2 seconds and then release.

Sets And Reps – 3 sets of 15 reps

Rest – 30 seconds

12. Isometric Sumo Squat Hold

A modified sumo squat, this is one of the most effective exercises for inner thighs.

Target – Adductors, hamstrings, quads, calves, and glutes.

How To Do

  1. Stand with your spine straight. Move your feet apart in a sumo squat position, and keep your toes pointing out towards your outer sides.
  2. Keeping your spine straight, lower your body. Hold your knees back with the help of your palms to keep them in line with your feet.
  3. Hold this pose for 10 seconds before getting up.

Sets And Reps – 3 sets of 5 reps

Rest – 30 seconds

[ Read: 23 Thigh Exercises For Strong Legs ]

13. Frog Jump

Frog jump is a fun and effective workout for your inner thighs. Here are the muscles it works on.

Target – Inner thighs, hamstrings, quads, hip flexors, glutes, and calves.

How To Do

  1. Stand straight with your feet shoulder-width apart, toes pointing out, and shoulders pinched back.
  2. Push your buttocks out and lower your body until you can touch the floor with your palms.
  3. Once you have touched the floor, jump up and land softly on the floor in a partial squat pose.

Sets And Reps – 3 sets of 10 reps

Rest – 30 seconds

14. Diamond Kick

Diamonds are really your best friends! You will be able to shed the stubborn flab from your thighs by doing diamond kicks.

Target – Inner thighs, outer thighs, hamstrings, quads, glutes, and abs.

How To Do

  1. Lie down on a mat. Keep your hands by your side, close to your body, and palms flat on the floor.
  2. Lift your legs up. Make sure your feet are shoulder-width apart.
  3. Move your legs apart as far as you can.
  4. Squeeze your inner thighs, flex your knees, and bring your legs close such that the soles of your feet almost touch each other, thus forming a diamond shape.
  5. Straighten your legs and return to the starting position.

Sets And Reps – 3 sets of 15 reps

Rest – 30 seconds

15. Lunge And Kick Back

This exercise is slightly advanced and requires good hold and balance. But you can perfect it if you practice it regularly.

Target – Inner thighs, hamstrings, quads, glutes, calves, and core.

How To Do

  1. Stand straight. Keep your shoulders pinched back, and core engaged. Take a step forward with your right leg and then lower your body such that the femur and shin of both the legs are at 90 degrees with each other. The left leg’s knee should point straight down and almost touch the floor.
  2. Get back up halfway, and balancing your body weight on your right foot, lift your left leg and kick back.
  3. Come back to the lunging pose and repeat.
  4. Do this with the other leg.

 Sets And Reps – 3 sets of 10 reps

Rest – 30 seconds

16. Inner Thigh Lift

Target – Inner thighs, hip flexors, hamstrings, quads, and glutes.

How To Do

  1. Lie down on your left side on a mat. Keep your shoulders in line with your buttocks, left elbow flexed to support your body, and left palm flat on the mat. Keep your right palm in the front near your belly for support.
  2. Lift your right leg, flex your knees, and place your right foot flat on the mat in front of you near your pelvic region.
  3. Lift your left leg at 20 degrees from the mat. This is your starting position.
  4. Lift the left leg further to 30-40 degrees and slowly lower it to the starting position.
  5. Repeat this on the right side as well.

Sets And Reps – 3 sets of 15 reps

Rest – 30 seconds

17. Frog Bridge

Another amazing exercise for your inner thighs. Here are the other muscles it works on.

Target – Inner thighs, pelvic floor, hamstrings, glutes, calves, and core.

How To Do

  1. Lie down on a mat, keep your palms flat on the floor and look up at the ceiling.
  2. Flex your knees and open your legs so that the soles of your feet touch each other.
  3. Supporting your body on your palms, lift your pelvis, squeeze your glutes and inner thighs, exhale, and hold this pose for a second before lowering your hips.

Sets And Reps – 3 sets of 10 reps

Rest – 30 seconds

18. Cossack Squat

This exercise is similar to side lunges but has a particular modification that makes it target the inner thighs, close to your groin.

Target – Glutes, inner thighs, hamstrings, quads, and calves.

How To Do

  1. Stand at a wide stance with the toes pointing out, spine neutral, shoulders pinched back, and look straight ahead.
  2. Flex your right knee and do a side lunge. Only, this time, you must sit completely, balancing your body on the ball of your right foot. As you lunge on the right, keep your left leg extended and balance it on the left heel.
  3. Breathe out, lift your body and come back to the starting position.
  4. Breathe in and lunge towards your left using the same technique mentioned above.

Sets And Reps – 3 sets of 15 reps

Rest – 30 seconds

[ Read: 15 Exercises To Tone Your Thighs – Get Rid Of Cellulite ]

19. Pilates – Standing Side Splits

The standing side split helps strengthen and tone the inner thighs.

Target – Inner thighs, outer thighs, hamstrings, calves, and glutes.

How To Do

  1. Stand on a pilate split table with your feet wider than shoulder-width apart, glutes engaged, hands on the side, and spine neutral.
  2. Breathe in and move the leg on the moving top, away from the stationary top.
  3. Breathe out and bring the leg back to the starting position.
  4. Repeat this on the other side.

 Sets And Reps – 3 sets of 15 reps

Rest – 30 seconds

20. Side-Lying Double Leg Lifts

This assuming exercise is one of the most grueling and effective exercises for toning the inner thighs. The following muscles are activated when you do it.

Target – Inner thighs, outer thighs, hamstrings, glutes, abs, and calves.

How To Do

  1. Lie on your right side. Place your right palm on the side of your head to support it. Stack your left shoulder and hip over your right shoulder and hip respectively.
  2. Keeping your core engaged, lift both your legs up. Hold this pose for a second.
  3. Lower your legs slowly and repeat.
  4. Do this on your left side as well.

 Sets And Reps – 3 sets of 15 reps

Rest – 30 seconds

These were the 20 best and effective inner thigh exercises. Doing these exercise along with other cardio and strength training exercises, and following healthy food habits will help you burn inner thigh fat, tone down, and be more proactive at everything. So, put in the effort and be your best. Cheers!

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