Looking to strengthen your inner thighs? This inner thigh workout guide delivers the best inner thigh exercises with clear instruction, expert insight, and real benefits—all in one place.
Why Inner Thigh Workouts Matter
Inner thigh exercises aren’t just for aesthetics—they’re key for:
Improving balance & stability
Promoting hip & knee health
Enhancing ankle mobility & posture
Supporting core alignment
Best Inner Thigh Exercises (Expert Picks)
1. Sumo Squat
A Shape-top recommended move—wide stance targets the adductors and glutes.
How to do it:
Feet wider than shoulder-width, toes turned out
Squat down until thighs are parallel
Press up through heels—3 sets of 12–15 reps
2. Side Lunge Sweep
From Shape’s best thigh list, great for inner and outer thighs.
How to do it:
Step wide to one side, bend knee into a lunge
Push back and cross the leg in front, squeezing inner thighs
12–15 reps per side, 3 sets
3. Copenhagen Plank
Advanced isometric hold from Shape—fires up inner thighs & core.
How to do it:
Side plank with top foot on bench, bottom leg hovering
Hold 10–30 seconds per side, 2–3 sets
4. Peloton Inner-Thigh Moves
Peloton recommends exercises like leg pulses and tap-outs.
Bridge Hold with Leg Kicks: Glute bridge + alternating kicks
Inner Thigh Tap-Outs: Standing or lying, tap legs to engage adductors
5. Health 5-Move Inner Thigh Workout
Use moves like leg pulses and ‘one-side leg pulse’ for sculpting.
Sample 5-move routine:
Bridge with alternating kicks
Inner thigh tap-outs
One-side leg pulses
Step-up kicks
Quick-tempo side kicks (15–20 reps each, repeat circuit 3x)
Inner Thigh Stretching Essentials
Include flexibility with dynamic stretches pre-workout and static stretches post-workout.
Butterfly stretch: Seated, soles together
Wide-leg forward fold: Reaches deep inner thigh
Lateral leg swings: Warm up hip adductors
How to Incorporate into Your Routine
| Tip | Description |
|---|---|
| Frequency | 2–3 inner thigh sessions per week |
| Combine exercises | Mix sumo squats, side lunges, and plank holds |
| Use resistance | Add weights or bands for extra challenge |
| Prioritize form | Keep knees aligned, drive through heels |
| Pair with cardio | Strengthen and tone under layers of fat |
Q: What are the best inner thigh exercises?
The best inner thigh exercises include sumo squats, side lunges, Copenhagen planks, and leg pulses.
Q: How often should I do an inner thigh workout?
Aim for 2–3 targeted sessions per week for optimal results.
Q: Can inner thigh exercises help knee pain?
Yes—strengthening adductors supports knee stability and reduces injury risk.
Q: Do I need gym equipment for inner-thigh workouts?
No—bodyweight, bands, or simple items suffice. Use gym machines optionally.
Q: Should I stretch inner thighs?
Absolutely—dynamic stretching is critical pre-workout, static stretching afterward.
Final Takeaway
This inner thigh workout guide gives you:
Clear Best Inner Thigh Exercises with technique
Expert-backed benefits
Stretching & routine tips
Fully covers inner thigh workout, exercises for inner thighs, and Best Inner Thigh Exercises
Train smart, stay consistent, and your inner thighs will thank you. Want a printable routine or video demos for each move? Just ask!