7 Best Inner Thigh Exercises – Shape Your Legs

We
all
have
those
areas
we
wish
were
a
bit
more
toned,
and
for
many,
the
inner
thighs
are
at
the
top
of
that
list.
Maybe
you’ve
noticed
a
little
jiggle
when
you
walk,
or
perhaps
you
just
want
to
feel
stronger
and
more
confident
in
your
favorite
pair
of
jeans.
Well,
inner
thigh
exercises
can
help
you
with
that.

In
this
guide,
we’ll
explore
7
best
exercises
to
tone
and
strengthen
your
inner
thighs.

1.
Plié
Squats

Plié Squats

Plié
squats,
also
known
as
sumo
squats,
are
a
variation
of
the
traditional
squat
that
targets
the
inner
thighs
more
intensely.
Unlike
regular
squats,
plié
squats
emphasize

the
adductor
muscles
,
making
them
highly
effective
for
inner
thigh
toning.

How
to
Do
It


  1. Stand
    with
    your
    feet
    wider
    than
    shoulder-width
    apart
    ,
    toes
    pointing
    outwards.
    Ensure
    your
    knees
    are
    aligned
    with
    your
    toes
    to
    prevent
    strain.

  2. Lower
    your
    body
    into
    a
    squat
     by
    bending
    your
    knees
    and
    pushing
    your
    hips
    back.
    Keep
    your
    chest
    up
    and
    back
    straight
    to
    maintain
    proper
    form.

  3. Go
    as
    low
    as
    you
    can
    ,
    aiming
    to
    get
    your
    thighs
    parallel
    to
    the
    floor.
    Hold
    the
    position
    for
    a
    moment
    to
    increase
    muscle
    engagement.

  4. Push
    through
    your
    heels
     to
    return
    to
    the
    starting
    position.
    Squeeze
    your
    glutes
    at
    the
    top
    for
    added
    benefit.
Plié
squats
not
only
work
the
inner
thighs
but
also

engage
the
glutes
,
quads,
and
hamstrings.
They
improve
balance
and
flexibility,
making
them
an
excellent
all-around
lower
body
exercise.
Additionally,
the
wide
stance
helps
in
opening
up
the
hips,
which
can
enhance
overall
lower
body
mobility
and
reduce
the
risk
of
injury.

2.
Side
Lunge
with
Inner
Thigh
Lifts

Side Lunge with Inner Thigh Lifts

Side
lunges
with
inner
thigh
lifts
combine

lateral
lunges

with
a
lift
to
target
the
inner
thighs
more
effectively.
It’s
a
compound
movement
that
not
only
works
on
strength
but
also
on
flexibility
and
balance.

How
to
Do
It


  1. Stand
    with
    your
    feet
    together
    .
    Keep
    your
    core
    engaged
    to
    maintain
    stability.

  2. Step
    out
    to
    the
    side
    with
    your
    right
    foot
    ,
    bending
    your
    right
    knee
    and
    lowering
    your
    hips
    into
    a
    lunge.
    Your
    left
    leg
    should
    remain
    straight,
    and
    your
    right
    knee
    should
    be
    aligned
    with
    your
    right
    foot.

  3. Push
    off
    your
    right
    foot
     to
    return
    to
    the
    starting
    position,
    then
    immediately
    lift
    your
    right
    leg
    straight
    out
    to
    the
    side,
    engaging
    your
    inner
    thigh.
    This
    lift
    adds
    an
    extra
    challenge
    to
    your
    balance.

  4. Repeat
    on
    the
    other
    side
    .
    Aim
    for
    a
    smooth
    and
    controlled
    motion
    to
    maximize
    the
    benefits.

This
exercise
targets
the
inner
thighs
while
also
working
the
glutes
and
outer
thighs.
It
improves
lateral
movement
and
stability,
which
are
essential
for
various
sports
and
daily
activities.
Moreover,
it
helps
in
enhancing
the
flexibility
of
the
hip
joints,
which
can
aid
in
performing
other
exercises
more
efficiently.

3.
Standing
Inner
Thigh
Lifts

Standing Inner Thigh Lifts

Standing
inner
thigh
lifts
are
a
simple
yet
effective
exercise
that
isolates
the
inner
thigh
muscles.
They
can
be
done
anywhere
and
require
no
equipment.
This
exercise
is
excellent
for
beginners
and
can
be
modified
to
increase
difficulty
as
strength
improves.

How
to
Do
It


  1. Stand
    tall
    with
    your
    feet
    hip-width
    apart
    .
    Engage
    your
    core
    and
    keep
    your
    back
    straight.

  2. Shift
    your
    weight
    onto
    your
    left
    foot
    .
    You
    can
    hold
    onto
    a
    chair
    or
    wall
    for
    balance
    if
    needed.

  3. Lift
    your
    right
    leg
    out
    to
    the
    side
    ,
    then
    slowly
    bring
    it
    back
    across
    your
    body,
    past
    the
    standing
    leg,
    engaging
    your
    inner
    thigh.
    Ensure
    that
    the
    movement
    is
    controlled
    and
    deliberate.

  4. Repeat
    on
    the
    other
    side
    .
    Aim
    for
    a
    smooth
    and
    steady
    motion
    to
    fully
    engage
    the
    inner
    thigh
    muscles.

This
exercise
specifically
targets
the
inner
thigh
muscles,
helping
to
tone
and
strengthen
them.
It
also
engages
the
core,
improving
balance
and
stability.
Additionally,
standing
inner
thigh
lifts
can
enhance
overall
leg
coordination
and
are
a
great
way
to
warm
up
the
lower
body
before
more
intense
workouts.

4.
Side-Lying
Inner
Thigh
Lifts

Side-lying
inner
thigh
lifts
are
a
classic
pilates
move
that
effectively
targets
the
inner
thighs.
This
exercise
also
works
the
hips
and
core.
It’s
particularly
useful
for
isolating
the
inner
thigh
muscles
without
putting
stress
on
the
joints.

How
to
Do
It


  1. Lie
    on
    your
    side
     with
    your
    legs
    extended
    straight
    out.
    Keep
    your
    body
    in
    a
    straight
    line
    and
    your
    core
    engaged.

  2. Rest
    your
    head
    on
    your
    bottom
    arm
     and
    place
    your
    top
    hand
    on
    the
    floor
    for
    support.
    This
    helps
    to
    stabilize
    your
    body.

  3. Lift
    your
    top
    leg
    up
     and
    over
    your
    bottom
    leg,
    placing
    it
    in
    front
    of
    you
    with
    the
    knee
    bent.
    Ensure
    that
    your
    top
    leg
    is
    stable
    and
    doesn’t
    move
    during
    the
    exercise.

  4. Lift
    your
    bottom
    leg
    off
    the
    ground
    ,
    engaging
    your
    inner
    thigh,
    then
    lower
    it
    back
    down.
    Keep
    the
    movement
    slow
    and
    controlled
    for
    maximum
    effect.
Side-lying
inner
thigh
lifts
focus
on
the
inner
thigh
muscles
and
also
engage
the
obliques
and
hips.
This
exercise
improves

muscle
endurance

and
can
be
easily
modified
for
different
fitness
levels.
It
also
helps
in
enhancing
the
overall
strength
and
flexibility
of
the
hip
region,
which
is
crucial
for
preventing
injuries.

5.
Inner
Thigh
Kicks

Inner Thigh Kicks

Inner
thigh
kicks
are
a
dynamic
exercise
that
targets
the
inner
thighs
while
also
engaging
the
core
and
improving
flexibility.
They
incorporate
elements
of
balance
and
coordination,
making
them
a
comprehensive
lower-body
workout.

How
to
Do
It


  1. Stand
    tall
    with
    your
    feet
    hip-width
    apart
    .
    Keep
    your
    core
    engaged
    and
    back
    straight.

  2. Lift
    your
    right
    leg
     and
    kick
    it
    out
    to
    the
    left
    side,
    engaging
    your
    inner
    thigh.
    The
    movement
    should
    be
    controlled
    to
    avoid
    swinging
    the
    leg.

  3. Return
    to
    the
    starting
    position
     and
    repeat
    with
    the
    other
    leg.
    Ensure
    that
    the
    kick
    is
    powerful
    yet
    controlled
    to
    maximize
    muscle
    engagement.

  4. Continue
    alternating
    legs
     for
    the
    desired
    number
    of
    repetitions.
    Maintain
    a
    steady
    rhythm
    to
    keep
    your
    heart
    rate
    up.

Inner
thigh
kicks
are
great
for
improving
muscle
tone,
flexibility,
and
coordination.
They
also
provide
a
cardio
element
to
your
workout,
helping
to
burn
calories.
Additionally,
this
exercise
enhances
the
functional
strength
of
the
lower
body,
which
is
beneficial
for
everyday
movements
and
athletic
activities.

6.
Dancer
Leg
Lifts

Dancer Leg Lifts

Dancer
leg
lifts
are
inspired
by
ballet
movements
and
focus
on
elongating
and
toning
the
inner
thighs.

How
to
Do
It


  1. Stand
    tall
    with
    your
    feet
    together
    ,
    toes
    pointing
    forward.
    Engage
    your
    core
    and
    keep
    your
    shoulders
    relaxed.

  2. Lift
    your
    right
    leg
    out
    to
    the
    side
     as
    high
    as
    you
    can,
    keeping
    it
    straight
    and
    toes
    pointed.
    The
    movement
    should
    be
    smooth
    and
    controlled.

  3. Lower
    your
    leg
    back
    down
     and
    repeat
    on
    the
    other
    side.
    Ensure
    that
    you
    maintain
    good
    posture
    throughout
    the
    exercise.

  4. Continue
    alternating
    legs
     for
    the
    desired
    number
    of
    repetitions.
    Focus
    on
    elongating
    the
    leg
    to
    engage
    the
    inner
    thigh
    muscles
    effectively.
This
exercise
targets
the
inner
thighs,

improves
flexibility
,
and
enhances
balance.
It
also
engages
the
core
and
helps
develop
a
lean,
toned
look.
Dancer
leg
lifts
are
excellent
for
improving
overall
leg
aesthetics
and
can
be
a
great
addition
to
any
lower-body
workout
routine.

7.
Booty
Bridge
Inner
Thigh
Squeeze

Booty Bridge Inner Thigh Squeeze

The
booty
bridge
inner
thigh
squeeze
combines
the
benefits
of
a
bridge
exercise
with
an
inner
thigh
squeeze
for
a
comprehensive
lower
body
workout.

How
to
Do
It


  1. Lie
    on
    your
    back
     with
    your
    knees
    bent
    and
    feet
    flat
    on
    the
    floor.
    Keep
    your
    arms
    at
    your
    sides
    with
    palms
    facing
    down.

  2. Place
    a
    small
    ball
    or
    pillow
     between
    your
    knees.
    This
    adds
    resistance
    and
    increases
    inner
    thigh
    engagement.

  3. Lift
    your
    hips
     off
    the
    ground
    into
    a
    bridge
    position,
    squeezing
    the
    ball
    or
    pillow
    between
    your
    knees.
    Ensure
    that
    your
    body
    forms
    a
    straight
    line
    from
    shoulders
    to
    knees.

  4. Lower
    your
    hips
    back
    down
     and
    repeat.
    Squeeze
    your
    glutes
    and
    inner
    thighs
    at
    the
    top
    for
    maximum
    benefit.

This
exercise
targets
the
inner
thighs,
glutes,
and
core.
It
helps
improve
hip
stability
and
strength,
making
it
a
great
addition
to
any
lower
body
workout.
The
booty
bridge
inner
thigh
squeeze
also
enhances
pelvic
floor
strength,
which
is
beneficial
for
overall
core
stability
and
lower
body
function.

You
may
like:

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Building
Ankle
Weight
Workout

Final
Thoughts

Incorporating
these
inner
thigh
exercises
into
your
workout
routine
can
help
you
achieve
stronger,
more
toned
legs.
Each
exercise
targets
the
inner
thighs
while
also
engaging
other
muscle
groups,
providing
a
well-rounded
lower-body
workout.
Maintain
proper
form
and
gradually
increase
the
intensity
to
avoid
injury
and
get
the
best
results.