5 Inner Thigh Workouts for Building Lower-Body Strength

Inner thigh workouts include bodyweight and weighted leg exercises that target the adductor muscles in the inner thighs. The adductor muscles include the adductor longus, adductor brevis, adductor magnus, gracilis, and pectineus. Inner thigh exercises build strength in your lower body and can help improve your balance and coordination. Inner thigh strength training can make use of resistance bands, dumbbells, or kettlebells. The best inner thigh exercises deliver benefits to the entire lower body, including your quads, glutes, and outer thighs.

There are several notable benefits to incorporating inner thigh workouts into your workout routine.

1. 1. Inner thigh workouts help build foundational strength in your lower body. Muscles in your quads and inner thighs help provide balance and stability throughout your lower body. Practicing leg workouts can help build strength in your leg muscles to help stabilize your body during pilates, yoga, or strength-training workouts.
2. 2. Inner thigh workouts help promote joint wellness in your hips and knees. The inner thigh muscles run the length of your quadricep, connecting to ligaments in your knees and hips. By strengthening your inner thighs, you offer more support to your hips and knees that can help you avoid injury and improve your range of motion.
3. 3. Inner thigh workouts help improve athletic performance. The inner thigh muscles stabilize your legs when walking, jogging, and running. They also help stabilize the hips when moving side-to-side or squatting. ​​Inner thigh workouts build muscle and can raise your heart rate for a powerful cardio workout.

Consider incorporating some of the best inner thigh exercises into your home workout routine.

1. 1. Side leg raises: Side leg raises, also known as side leg lifts and side-lying leg lifts, are a type of bodyweight exercise that activates muscle groups throughout your body—including your glutes, obliques, hip flexors, hamstrings, and lower back muscles. Perform side leg raises by lying on your side on an exercise mat. Lift your top leg until it is nearly at a 45-degree angle above your bottom leg. Slowly lower your leg again and repeat for the desired number of repetitions. Switch sides on the next set.
2. 2. Sumo squat: Also known as plié squats, the sumo squat is a compound exercise that uses your body weight to activate muscle groups throughout your body. Perform the sumo squat exercise using a wider stance than the hip-width starting position associated with the standard squat. While keeping your back straight, lower yourself from a standing position into a squatting position. Squeeze your glutes and straighten your legs to stand again. Repeat this movement for your desired number of reps. Increase the challenge by holding a dumbbell or kettlebell with both hands throughout the full range of motion.
3. 3. Lateral lunge: A lateral lunge, also known as a side lunge, is a bodyweight exercise that works multiple muscle groups throughout your lower body, including your quadriceps, abductors, glutes, and hamstrings. Practice lateral lunges by moving your left foot out to your side, extending your left leg as you hinge your right knee. Keep your upper body aligned and your back straight as you lower yourself with your right leg. Once at the bottom of the movement, press into your right foot and raise to a standing position once again.
4. 4. Curtsy lunge: A curtsy lunge is a bodyweight exercise that targets muscle groups in your lower body and core. Perform curtsy lunges by moving your right foot backward, then crossing your right leg behind your left leg; hinge your left knee directly over your left foot and your right knee under your hip, lowering yourself down toward the floor.
5. 5. Skater jumps: Skater jumps, also known as single-leg skater jumps, are a plyometric exercise. Perform the skater jump exercise by standing with your feet hip-width apart. Make a lateral jump movement by extending your right foot and jumping to the side. Swing your right arm in front of your body and your left arm behind with a speed skater movement. Land softly on your right foot and repeat this movement with the opposite leg, jumping side-to-side for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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