Inner Thigh Exercises: 5 Moves to Strengthen Your Lower Body

When you walk, jump, or drop into a squat to pick something up off the floor, you need the support of strong legs, as well as your inner thighs. If your inner thighs are weak, you will have trouble doing your daily activities. So, it’s time to strengthen and tone them! If you are just starting out, you can do inner thigh exercises for beginners. The best part is that you can do it all at home without going to the gym.

Health Shots hooked up with fitness guru Aminder Singh of famed Team Aminder to find out which inner thigh exercises might work for you.

Exercises for the inner thigh

The muscles on your inner thighs are called hip adductors, and a strong inner thigh means your core, hips, knees, and lower back are stabilized. These are some of the moves for the inner thighs.

The inner thighs are important for performing daily activities. Image Courtesy: Shutterstock

1. Sumo squats

Sumo squats can help strengthen the inner thigh muscle in the legs and core, which is a great place to start if you want to improve overall strength, says Singh.

How to do it

• With your toes turned out, stand up straight with your feet wider than shoulder-width apart. Both hands should be placed at the sides.
• Sitting back on your hips, bend your knees to lower yourself until your thighs are parallel to the floor.
• Keeping your chest up and preventing your back from rounding, press through your feet to straighten your legs and return to a standing position.

2. Goblet squat

The goblet squat is a compound exercise that targets the lower body, especially the inner thighs. This exercise will greatly strengthen the lower leg and inner thighs. It also works your upper body as well as your core.

How to do it

• Hold the dumbbell with your hands under the top of the weight up to your chin.
• Get into a squatting position while keeping your torso tight and upper body upright.
• Lean as low as you can while keeping your hips back.
• Use your heels to return to the starting position.

3. Butterfly stretch

The butterfly stretch helps open up the thighs and improves flexibility. Helps loosen and lengthen the inner thigh muscles. Doing this exercise can be very beneficial for your posture and mobility, says the expert.

How to do it

• Sit down and put your feet together.
• Using your arms, move your knees toward the floor.
• Hold the stretch for half a minute and then release it.

inner thigh exercise
The lateral leg raise is a good bodyweight exercise. Image Courtesy: Shutterstock

4. Lateral leg raise

This is a great bodyweight exercise that activates muscle groups throughout the entire body. The hip adductors and lower back muscles are heavily involved. It’s a great and simple exercise to build strength in the outer and inner thigh muscles.

How to do it

• Lie on your right side and make sure your body is in a straight line with your legs extended and your feet stacked on top of each other.
• Place your arm straight on the floor under your head and cradle your head for support.
• Put your left hand in front for more support.
• As you exhale, gently lift your left leg from the bottom of your leg.
• Inhale and lower your leg down so it can meet your right leg.

5. Side squat with resistance band

You can include this in your warm up to activate the glutes.

How to do it

• Stand up straight with a resistance band wrapped below your knees.
• Keep your hands clasped just in front of your chest.
• Take a big step to the right, then bend your knees, sit down, and lower yourself until your thighs are parallel to the floor.

The next time you think about exercising, be sure to include some of the inner thigh exercises as well.

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