Inner Thigh Muscles: Best Exercises and Tips

The inner thighs are a common troublesome area for many. Exercises focused on the inner thighs are essential for leaner, firmer, and more powerful legs. Let's discuss what you need to know about toned, sculpted inner thighs and ways to get them.

Key takeaways:

Muscles of the inner thigh


The inner thigh muscles are a group of muscles collectively known as hip adductors. These muscles help control more than just the thighs. They are vital for everyday functions like walking, sitting, and standing. The five muscles that make up the hip adductors are:

  • Gracilis
  • Pectineus
  • Adductor magnus
  • Adductor longus
  • Adductor brevis

This group's primary function is to move, or adduct, the hip and thigh toward the body's midline. However, the hip adductors help with secondary tasks, such as:

  • Hip flexion and extension
  • Hip rotation and stabilization
  • Knee flexion and extension
  • Alignment of the lower limbs

Benefits of inner thigh workouts

Before we dive into the inner thigh workout exercises, let's take a moment to appreciate the numerous benefits of targeting the hip adductor muscles. As you work these muscles you start to see the benefits, including:

  • Lowered risk of injury. Strong adductors can help reduce the risk of a groin injury. Studies show a direct relationship between the strength and flexibility of this group of muscles and the risk of injury in athletes.
  • Improved balance. Along with smaller muscles in the hips and legs, the adductor muscles help maintain your body upright. Studies prove that strengthening these muscles helps keep the ability to stand and balance longer.
  • Improved explosive motions. This muscle group helps with explosive movements like jumping, running, and side-to-side motions.
  • Stronger, leaner legs. Powerful legs help you feel more confident and ready to conquer any challenge.

Now let's see how to engage those adductors and unlock the full potential of your lower body.


8 great inner thigh exercises

When targeting your inner thighs, it's important to use multiple exercises to target all five of the hip adductor muscles. Plus adding several different exercises helps keep your workout routine exciting. Here are eight inner thigh workouts to try:

1. Sumo squats

Woman doing sumo squats
  1. Place your feet slightly wider than your hips with your toes pointed forward.
  2. Lower yourself into a squat while keeping your knees in line with your toes.
  3. Engage your inner thighs as you push through your heels to return to the starting position.

2. Side lunges

Woman doing Side lunges
  1. Step out wide to the right side, keeping your left leg straight.
  2. Bend your right knee and lower your body into a lunge, keeping your weight in your right heel.
  3. Push off with your right foot to return to the starting position and repeat on the other side.

3. Standing inner thigh lifts

Woman doing standing inner thigh lifts
  1. Stand with your weight on your left leg. Keep your right leg out to the side with your toe pointed to touch the ground.
  2. Bend your knee and lift your leg up and across the center of your body.
  3. Reach your left hand to tap your right ankle and repeat on the other side.

4. Inner thigh pulses

Woman doing inner thigh pulses
  1. With a resistance band just above your knees and around your thighs, stand with your feet hip-width apart.
  2. Take small steps to the side, keeping tension in the band.
  3. Do slight pulses up and down for a set number of reps or specific time while holding the position.

5. Pilates scissors

Woman doing pilates scissors
  1. Lie on your back with your legs extended, right leg towards the ceiling.
  2. Reach your left leg towards the floor.
  3. With your core engaged, press your lower back into the mat and switch legs in a scissor-like motion.

6. Side leg raises

Woman doing side leg raises
  1. Lie on your right side with your legs straight.
  2. Lift your top leg as high as possible, focusing on using your inner thigh muscles.
  3. Slowly lower your leg back down. Repeat on the other side.

7. Plié squats

Woman doing plie squats
  1. Place feet wider than shoulder-width apart and toes turned out.
  2. Keeping your knees aligned with your toes, lower into a squat.
  3. Squeeze your inner thighs as you stand back up.

8. Clamshells

Woman doing clamshells
  1. Lie on your side with your feet together and knees bent.
  2. Lift your top knee as high as you can while keeping your feet touching.
  3. Lower your knee back down and repeat on the other side.

Adding these exercises to your workout routine can help you target and strengthen your inner thigh muscles while improving tone and definition. And as fitness improves, variations to these moves may be needed. Also, make sure to combine these exercises with a balanced diet and strength training for optimal results.

Tips for the best inner thigh workouts

Proper techniques and strategies can help you maximize your results regarding inner thigh workouts. Here are some essential tips to keep in mind:

  1. Mix it up. Include a variety of exercises targeting different inner thigh areas to ensure you engage all five adductor muscles in the inner thigh area.
  2. Gradually increase your intensity. Start with lighter weights or bodyweight exercises and progressively increase the resistance or power over time. This progressive overload helps challenge your muscles and promotes growth and strength development.
  3. Use proper form and technique. Focus on maintaining good form throughout the exercises to maximize effectiveness and minimize the risk of injury. Pay attention to posture, alignment, and range of motion as you move.
  4. Stay consistent. Incorporate inner thigh workouts into your regular fitness routine to ensure consistency. Consistent training allows your muscles to adapt and improve over time, leading to better results.
  5. Combine strength and cardio. Incorporate strength training with cardiovascular exercises like jogging, cycling, or jumping rope. This combination helps burn overall body fat to enhance muscle definition in the thigh area.
  6. Use resistance bands. Incorporating resistance bands into your workouts can provide additional resistance and intensity.
  7. Remember to stretch. After your workout, incorporate stretching exercises targeting the inner thigh muscles to promote flexibility and prevent muscle tightness.
  8. Listen to your body. Start with appropriate resistance, and gradually increase intensity as your strength improves. And be sure to give your muscles enough rest between workouts. Unusual soreness and delays in recovery may mean you are overtraining. So, make sure to pay close attention to how you feel after and between workouts.

The inner thigh muscles are an essential part of the legs and hips. Regularly engaging in inner thigh workouts reduces your risk of injury, improves balance, and enhances explosive movements while sculpting stronger, leaner legs. Combine the exercises above in a well-rounded fitness routine with a balanced diet for optimal strength and fitness. You can achieve your fitness goals through consistency and dedication while enjoying the benefits of firmer, leaner, and more toned inner thighs.



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