16 Inner-Thigh Exercises To Add To Your Leg-Day Workout, From A Trainer

Muscles worked: Hip stabilizers, inner thighs, hip rotators, core

Why it rocks: Many moves train in the frontal plane (moving front to back)—this one is great for working the muscles that stabilize you from side to side. In addition to targeting the inner thighs, it strengthens your glutes and knees.

How to:

1. Stand facing sideways at the bottom of the mat, with feet hip-width apart and arms down by your sides.
2. Take a large step out to the right with right leg, sit hips back, and bend right knee until right thigh is parallel to floor. Left leg should remain straight with toes of both feet facing forward.
3. Drive through right heel, stepping right foot back to meet left foot to return to the starting position. That’s 1 rep.
4. Complete all reps on one side, then switch sides and repeat.

Muscles worked: Glutes, inner thighs, hamstrings, core

Why it rocks: The supported single-leg deadlift is an introduction for people who have a hard time balancing for a full single-leg deadlift. This move is also great to practice the hip hinge movement before going into more advanced versions.

How to:

1. Stand tall holding a dumbbell in right hand, left arm down by your side, palms facing toward the midline.
2. Step right leg one step behind yourself, lifting heel and tucking right toes into the floor for balance. Transfer the majority of your weight into the left foot, using the right foot as a kickstand to balance you. Left leg should be slightly bent at the knee to avoid hyperextending.
3. Hinging at hips with a flat back, lower torso until it is parallel to the ground, grazing the weight against your leg throughout the entire movement.
4. Drive into left heel and engage glutes to return to standing position, maintaining a flat back throughout the movement. That’s 1 rep.
5. Complete all reps on one side, then switch sides and repeat.

Pro tip: Keep the weight close to your leg throughout the entire movement to protect the lower back.

Muscles worked: Glutes, inner thighs, hamstrings, core

Why it rocks: This move can really get your heart pumping if you move through the reps briskly, so consider it a leg strengthener and cardio all-in-one.

How to:

1. Start by standing tall with feet hip-width apart and arms relaxed by your sides. (Optional: Hold one or two dumbbells for an added challenge.) Engage your core and take a big step back with the right foot.
2. Keeping the right heel high and right toes tucked under for balance, bend both legs until the back knee gently taps the floor.
3. Push through both feet to return both feet to the starting position. That’s 1 rep.
4. Complete all reps on one side, then switch sides and repeat.

Muscles worked: Hip lateral stabilizers, glutes, hamstrings, inner thighs, hip rotators

Why it rocks: This super complex movement challenges full-body coordination, strength, and balance.

How to:

1. Stand with feet hip-width apart, hands at sides.
2. Take a big step out to the left with left foot, pushing hips back, bending left knee until left thigh is parallel to the ground (think lateral lunge position).
3. Push through left heel to step back to upright starting position, lifting left knee and pulling it into chest with arms before lowering to the ground. That’s 1 rep.
4. Complete all reps on one side, then switch sides and repeat.

Muscles worked: Hip rotators, hip lateral stabilizers, inner thighs, pelvic floor

Why it rocks: This is a great move to activate the glutes. You could integrate this into your warmup to prime the glutes for strength work.

How to:

1. Stand up straight with a resistance band wrapped just below your knees and toes pointing straight forward. Relax arms down by your sides.
2. Take a big step to the right with right foot, pressing into the resistance band, into a squat stance. Bend knees, hinge at hips, sit back, and squat until thighs are parallel with the floor.
3. Engage glutes and drive through heels to return to starting position. Repeat on the other side. That’s 1 rep.

Muscles worked: Core, spine stabilizers, pelvic floor, inner thighs

Why it rocks: Jumping jacks are a classic for a reason. You don’t need equipment or coordination, there’s little impact, and it’s a sure-fire way to warm up the body.

How to:

1. Stand with hands down by your sides.
2. Jump legs open, slightly wider than hip-width, while simultaneously swinging arms out to the side to the overhead position.
3. Jump legs back together and swing arms down by sides to return to starting position. That’s 1 rep.

Muscles worked: Inner thighs, hip rotators, hip flexors, glutes

Why it rocks: Your inner thigh muscles, quads, hamstrings, and glutes are all working overtime to stabilize through this one, making it a true single-leg test.

How to:

1. Start by standing about two feet in front of a bench, chair, or other sturdy, stable, weight-bearing fixture. (Optional: Hold a weight in each hand for an added challenge.)
2. Extend left leg back and place left foot on the chair/bench with toes untucked (as pictured) or tucked (which helps with balance).
3. Bend knees to lower your body as far as you can (or until the back knee gently taps the ground), keeping shoulders back and chest up.
4. Pause, then press through right heel to return to start. That’s 1 rep.
5. Complete all reps on one side, then switch sides and repeat.

Muscles worked: Hip rotators, hip stabilizers, inner thighs

Why it rocks: Adding an upper body reach to the lateral lunging movement helps fire up the glutes and build stability in the core.

How to:

1. Stand with feet slightly wider than shoulder-width apart and arms down by your sides.
2. As you lunge laterally into the right side, bending at right knee and hinging at hips, reach down toward right foot with your left hand.
3. Immediately repeat on other side by lunging to the left and reaching right hand to left foot. That’s 1 rep.
4. Continue alternating from left to right for up to 30 seconds.

Muscles worked: Quads, hamstrings, glutes, core, hip rotators, inner thighs

Why it rocks: Don’t underestimate the power of slowing things down. Holding a squat position for a longer time while maintaining proper form is guaranteed to light up your inner thighs.

How to:

1. Start by standing with feet shoulder-width apart, arms relaxed down by your sides.
2. Hinging at hips, drive hips back and bend knees until your thighs are parallel to the floor (that’s the goal, at least!).
3. Hold for up to 30 seconds. Drive through both heels to return to standing position. That’s 1 rep.

Muscles worked: Quads, hip rotators, inner thighs, core, pelvic floor, glutes, hamstrings

Why it rocks: A sumo squat is a great way to fire up the inner thighs thanks to a wider stance and the outward rotation of the feet.

How to:

1. Stand with feet slightly wider than shoulder-width apart, then slightly turn toes outward so they are pointed at about a 45-degree angle. Bending your knees and hinging hips back, lower into a squat until thighs are parallel to the ground.
2. Pause at the bottom for two seconds, then drive into your heels to return to standing. That’s 1 rep.

Muscles worked: Core, pelvic floor, glutes, hamstrings, inner thighs, outer thighs, quads

Why it rocks: This hold helps to correct imbalances in strength in the lower body and can even improve running mechanics.

How to:

1. Start by standing tall with your feet hips-width apart and hands on hips. Then take a large step forward with left leg.
2. Bend knees and lower body until knees are bent to 90 degrees.
3. Hold for up to 30 seconds.
4. Switch sides and repeat.

Pro tip: When setting up, think of your feet as being on opposite sides of a train track running beneath you, instead of on the same one. This will allow your stance to be slightly wider and helps with balance.

Muscles worked: Hamstrings, glutes, inner thighs, quads, calves

Why it rocks: Deadlifts are great for building stability and strength, but by making this a single-leg movement, the challenge (and benefit!) is even greater.

How to:

1. Stand on left leg with right palm facing towards the midline. (Optional: Hold a kettlebell in right hand for an added challenge.)
2. Extend left arm to the side for balance and keep left leg slightly bent.
3. Hinge forward with a flat back, lifting right leg straight behind your body until torso is parallel to the mat, and hand/kettlebell is almost touching the ground.
4. Driving into left heel, engaging glutes, and maintaining a flat back, lower right leg to the ground and lift torso upright to return to a standing position on both feet planted. That’s 1 rep.
5. Complete all reps on one side, then switch sides and repeat.

Muscles worked: Hip stabilizers, hip rotators, inner thighs, quads, glutes, hamstrings

Why it rocks: Step-ups are a great way to train single-leg strength, balance, and coordination.

How to:

1. Start by standing to the right of a bench, stair, or step platform, arms down by your sides and feet hip-width apart. (Optional: Hold a dumbbell in each hand at sides for an added challenge.)
2. Step left foot onto the elevated surface and raise right leg off floor to hover, keeping it extended. Reverse the movement to return to standing position on the ground. That’s 1 rep.
3. Complete all reps on one side, then switch sides and repeat.

Muscles worked: Quads, hamstrings, inner thighs, glutes, core

Why it rocks: This twist on lunges increases your range of motion and time under tension, boosting the challenge for your inner thighs (and entire lower body).

How to:

1. Start by standing upright on a small riser, step, or box while holding a set of weights at sides. (Option: Rack weight at shoulders if you prefer.)
2. Step right foot back and lower into a low lunge.
3. Slowly lower down until both knees form 90-degree angles. Drive through left heel and keep the chest upright to return to standing position. That’s 1 rep.
4. Complete all reps on one side, then switch sides and repeat.

Muscles worked: Hip stabilizers, inner thighs, hip rotators, core

Why it rocks: This leveled-up side lunge hits your inner thighs and glutes hard.

How to:

1. Holding a pair of weights (or single kettlebell) racked at chest, stand up straight with feet hip-width apart.
2. Take a large step to the right with right foot, hinge hips back, and lower down until right knee is nearly parallel with the floor. Left leg should be straight.
3. Drive through right heel to straighten right leg and return to standing position. That’s 1 rep.
4. Alternate sides and repeat.

Muscles worked: Quads, hip rotators, inner thighs, core, pelvic floor, glutes, hamstrings

Why it rocks: The wider sumo stance really targets the inner thighs, and pulsing is a great way to increase time spent under tension without adding reps.

How to:

1. Stand with your feet slightly wider than shoulder-width apart, then slightly turn out toes so they are pointed outward at about a 45-degree angle.
2. Engage core, keep chest up, and maintain a neutral spine as you bend your knees, hinge hips back, and lower down into a squat until thighs are parallel to the ground.
3. Pause for a moment before performing a small pulsing motion by moving hips up and down a few inches. Keep hands on hips or clasped out in front of you. That’s 1 rep.