9 Simple Exercises for Inner Thighs

When we do not exercise the inner muscles of the thighs, they become weak and tense relative to other body parts. We tend to focus on the anterior thigh and popliteus tendons. We have prepared a few exercises for you that will work if done regularly.

What matters in workouts is that you need to take care of the entire body. It is not that difficult with large muscle groups, but when you want to focus on a specific aspects such as the inner thighs, you need targeted exercises. Strengthening the inner thighs will bring benefits: improved balance, healthier hips, less strain on the knees and even better joint mobility. You also get the chance to make your thighs look slimmer overall.

So should we get started?

Sumo squat dumbbell

Or a wide leg squat with dumbbells in your hands. Instead of dumbbells, you can use kettlebells. This exercise focuses on thigh muscles, especially on the inner thighs, as well as glutes. Do three sets of thirty repetitions. Take your time, this exercise may resemble the deadlift.

Barbell squats

Take care to choose the weight wisely, don’t overdo it. Do three sets of fifteen squats.

Ball lifting

A Pilates ball will come in handy. Lie in a prone position. Place the ball between your ankles and then lift it upwards in sets of thirty repetitions. You are going to feel your inner thigh muscles working.

Lateral squats

Do a lateral squat, extending one leg and lowering the glutes, the other leg moves down at this time, but it remains straight. Alternate legs. Do three sets of fifteen repetitions.

Rear lunges

Take a step backwards with one leg and kneel down. The knee in the back should touch the ground, the other knee is bent, and the foot stays on the ground. Do ten repetitions on each side.

Isometric squat

Put your feet shoulder-width apart. Bend your knees and do a half squat. Hold the position for around thirty seconds. Go back up and repeat.

Step up

You will need a step platform or plain step for this. Put your hands on your waist and step up on one leg, lifting the other leg in the air with your knee bent and pulling the knee up to your chest. Do ten repetitions on each side.

Half bridge with a ball

Prepare a small ball or another object, such as a roller, rolled up blanket or cushion. Put it between your knees and place your hands along your torso. The hands should stay on the ground at all times. Lift your buttocks high while squeezing on the item between your knees. Hold up for two seconds and lower down. Repeat fifteen times.


You must know this exercise! Lie flat on your back. Now lift your legs (at a 45 degree angle) and alternately criss-cross your ankles in a scissor-like movement. Make sure your back and glutes remain on the mat.

You can also work your inner thighs during fitness classes, such as ball exercises or Pilates. Use search engine to find out which exercises could suit you best.