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. Start in a standing position, facing sideways at the bottom of the mat, with your feet hip-width apart and your arms down by your sides.
2. Take a large step out to the right with the right leg, sit hips back, and bend right knee until right thigh is parallel to floor. Left leg should remain straight with the toes of both feet facing forward.
3. Drive through the right heel, stepping the right foot back to meet the 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. Start by standing tall holding a dumbbell in the right hand, left arm down by your side, palms facing toward the midline.
2. Step the right leg one step behind yourself, lifting the heel and tucking the 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. The left leg should be slightly bent at the knee to avoid hyperextending.
3. Hinging at the hips with a flat back, lower your torso until it is parallel to the ground, grazing the weight against your leg throughout the entire movement.
4. Drive into the left heel and engage glutes to return to the 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 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 the left foot, pushing the hips back, bending the left knee until the left thigh is parallel to the ground (think lateral lunge position).
3. Push through the left heel to step back to the upright starting position, lifting the left knee and pulling it into the 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 knees and toes pointing straight forward. Relax arms down by your sides.
2. Take a big step to the right with the right foot, pressing into the resistance band, into a squat stance. end the knees, hinge at hips, sit back, and squat until thighs are parallel with the floor.
3. Engage the glutes and drive through the 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. Start in a standing position 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 the left leg back and place the left foot on the chair/bench with toes untucked (as pictured) or tucked (which helps with balance).
3. Bend the 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 the 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 to 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 the right knee and hinging at the hips, reach down toward the right foot with the left hand.
3. Immediately repeat on the other side by lunging to the left and reaching your right hand to your 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: Holding a squat position for a longer time while maintaining proper form is guaranteed to light up your inner thighs, so don't underestimate the power of slowing things down.

How to:

1. Start by standing with feet shoulder-width apart, arms relaxed down by your sides.
2. Hinging at the hips, drive the hips back and bend the 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 stance 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 your feet slightly wider than shoulder-width apart, then slightly turn out the toes so they are pointed outward at about a 45-degree angle. Bending your knees and hinging the hips back, lower into a squat until your 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. From here, 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 train track. This will allow your stance to be slightly wider and helps with balance.

How to:

1. Begin standing with right foot staggered behind left. (Option: Hold a weight in your right hand.)
2. Inhale as you hinge into your deadlift, allowing your right leg to lift up as your torso lowers. Keep this leg as straight and active as possible. From the ground up, think: stabilize with the foot, slight bend in standing knee, square hips and shoulder, braced core, and pull back slightly on the weight to engage your lats.
3. Exhale to stand. That's one rep.
4. Complete 5 reps on right side, then switch legs and complete 5 reps on left.

What it works: This one primarily hits hamstrings and glutes, according to Hudock Hoffman.

Why it rocks: You want to have some single-side work in every session to train imbalances in the body, she says.

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 the left foot onto the elevated surface and raise the right leg off the 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 d 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 the right foot back and lower into a low lunge.
3. Slowly lower down until both knees form 90-degree angles. Drive through the left heels 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 the right foot, hinge hips back, and lower down until the right knee is nearly parallel with the floor. Left leg should be straight.
3. Drive through the right heel to straighten the 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 the toes so they are pointed outward at about a 45-degree angle.
2. Engage the core, keep the chest up, and maintain a neutral spine as you bend the knees, hinge the hips back, and lower down into a squat until your 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.

Don’t forget your upper body: These moves form an awesome lower-body routine, but be careful not to overdo leg day. If you prefer a split training method, where you target specific muscle groups in each session instead of a full-body workout, aim to train upper body twice a week and lower body three times a week. Or, you can combine both for a full-body workout by including three lower-body movements and three upper-body movements in one session.

Prioritize quality sleep: When it comes to toning all-over, sleep is an underrated variable. It factors into how you show up in the gym, how much energy you have before and after a training session, and also impacts your cortisol levels. The more sleep you have, the lower your cortisol (which is a fat-producing hormone). Sleep is very, very important and really ties together the outcomes you're looking for when it comes to building strength and staying in shape.

Think strength, then cardio: If you're looking for toning and sculpting, don't rely too much on cardio, although it should be a part of your overall fitness routine. (Remember: Cardio is anything that elevates your heart rate—dancing, skipping, and rollerskating are just a few unconventional examples. It’s not just relegated to running on the treadmill.)

Be consistent: If you’re doing all of the above, and showing up consistently, you're going to get results. Find a routine that works for you, and stick with it.