7 Inner Thigh Exercises For Lean, Toned Thighs


If you’re looking for an inner thigh workout that will tone and strengthen your upper legs, the below 7 exercises need to be on your list.

Inner thighs can tend to be a bit pesky but losing an inch or two to fit into those jeans can boost more than just your self-esteem. Strong, toned inner thighs come with benefits far beyond rocking a swimsuit. In fact, engaging these muscles helps to:

  • Improve body awareness
  • Correct dysfunctional posture
  • Provide a strong foundation for your spine when standing
  • Decrease chronic aches and pains (specifically in your lower back, hips, and knees)
  • Strengthen your core

With so many benefits, who wouldn’t want to work those muscles? And the best part? You don’t have to spend hours on your inner thighs to get the results you want. Just a few minutes doing the right moves, in an effective way, a few times per week can make a dramatic difference!

One quick note before you get into our effective inner thigh exercises: you can’t spot reduce thigh fat. If you want to lose fat, you have to lose it all over.

Getting rid of thigh fat and sculpting the muscles underneath requires a comprehensive approach to weight loss, namely: eating clean, getting in cardiovascular exercise and strength training.

The below inner thigh workout is going to be the perfect way to get your strength training in and tone your thigh muscles but make sure to check out comprehensive guide to losing thigh fat for even more effective strategies.

Related: 7 Best Exercises To Reduce Cellulite

No Equipment Inner Thigh Workout

Complete 15 repetitions per each exercise. Repeat the entire circuit of inner thigh exercises a total of 3 times. If you’re feeling up for a challenge add on another round making it a total of 4 rounds. You can do this entire workout with just your body weight, no weights are necessary. However, if you are looking for an extra added bonus or are working more on strength, feel free to grab a set up dumbbells to challenge yourself.

To get started, try these awesome exercises:

1. Plié Squats

Chris Freytag demonstrating how to perform plié squats

Here’s how to do a plié squat:

  1. Stand with feet slightly wider than shoulder distance apart and toes turned out into a 45 degree angle.
  2. Bend knees and lower your torso, keeping your back straight and abs tight.
  3. Squeeze your glutes and come to standing position.

2. Releve Plié

Chris Freytag demostrating how to perform releve pliés

Here’s how to do a releve plié:

  1. Stand with feet slightly wider than shoulder distance apart, toes turned out, and lift your heels into releve.
  2. Bend at the knees lowering torso, keeping your back straight, and abs tight. Squeeze glutes and straighten legs to return to starting position.

3. Plié Leg Lift

Chris Freytag demonstrating Plie Leg Lift

Here’s how to do a plié leg lift:

  1. Stand with feet slightly wider than shoulder distance apart and toes turned out. Bend knees lowering torso into a plié and keeping your back straight.
  2. Squeeze your glutes and come to standing lifting one leg out to the side working the outer thigh muscles. Then return to your plié and repeat on the other side.

4. Stiletto Squat

Chris Freytag demonstrating how to perform stiletto quats

Here’s how to do a stiletto squat:

  1. Start standing and lift heels high like you’re wearing heels. Keeping your abs engaged slowly drop into a squat bringing your hips to knee height.
  2. Squeeze your glutes and return to you starting position.

5. Side Lunge

Chris Freytag demonstrating how to perform side lunges

Here’s how to do a side lunge:

  1. Start standing with legs slightly wider than shoulder-distance apart and toes pointed forward.
  2. Shift your body weight to one leg bending the knee until it reaches a 90-degree angle and the other leg is straight. Glutes are pressing back behind you. Return to center and switch sides.

6. Single-Leg Hamstring Bridge

Chris Freytag demonstrating Single Leg Hamstring Bridge in an orange tank top on a purple yoga mat

Here’s how to do a single-leg hamstring bridge:

  1. Lie on back with bent knees hip distance apart, and feet flat on mat stacked under the knees. Extend one leg long towards the ceiling.
  2. Squeeze glutes and lift hips off the mat into a bridge. Lower and lift the hips for desired number of reps then repeat on other side.

7. Crossover Lunge

Chris Freytag demonstrating how to perform cross behind lunges

Here’s how to do a crossover lunge:

  1. Begin standing with your feet hip distance apart.
  2. Transfer your body weight onto your left leg and cross your right foot behind your left leg keeping your hips facing forward as you bend both knees and lower yourself toward the floor in a lunge. Keep your back straight and chest lifted to keep your weight in the front leg. Step back to start position and repeat on the other side.


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