The best inner thigh workout to strengthen and tone at home! This quick, thigh workout is designed to target the adductors (or inner thighs), which help support the pelvic floor and assist in lateral movements. These are the five best inner thigh exercises you can do at home.
If you’ve done my workouts, you know I’m a huge advocate of training in all planes of motion. We often train in forward-back movements, which can neglect the small, but important muscles in the inner thighs.
Enter today’s workout: the five best inner thigh exercises, combined in a quick burnout-style thigh workout.
This inner thigh workout has been highly requested in my DMs and inbox. Whether you use it as a quick workout on its own, or add it on to another leg day workout as an inner thigh burnout. These five thigh exercises are a sure way to make you sore.
This is a naturally low impact workout that is ALL strength training, focused on the muscles in your inner thighs.
The muscles in your inner thighs are called the hip adductors, and made up of five different muscles (the gracilis, obturator externus, adductor brevis, adductor longus and adductor magnus).
Your adductors assist in side-to-side movements, and are also important for stabilizing your pelvic floor, hips, knees, lower back, and core.
Perform weighted adductor exercises to build muscle tone in the inside of the legs. Strength training is the most effective way to build muscle.
The best inner thigh exercises include sumo squats, lateral lunges and adductor squeezes. These exercises strengthen the hip adductor muscles from multiple angles. You’ll find all three in today’s thigh workout. Barre workouts are also great for toning the inner thighs.
Most of the largest muscles in the body are in the legs. These large muscles require more energy to work — which means they burn relatively more calories. This makes leg workouts an efficient way to burn calories and fat.
Spot training (or spot reduction) is the common fitness myth that you can perform specific exercises to lose weight in specific areas of your body. Burning fat on a specific area of the body is extremely difficult, because the body pulls energy reserves (i.e. fat) from all over. That said, strength training can increase the size of a specific muscle. When paired with a reduction in body fat, that muscle will appear more “toned”.
Isolate the thighs with this quick and effective Inner Thigh Workout: the BEST inner thigh exercises for women!
A focused inner thigh workout designed to strengthen the hip adductor muscles and support your body through lateral movements.
Add this thigh burnout to your home workout plan 1-2 times per week to build and maintain strength in the lower body.
Medium Set of Dumbbells and Optional Pilates Ball (or throw pillow).
I recommend between 5-25 lbs depending on your fitness level. We used 10, 15 and 20 lb dumbbells in today’s workout. Option to drop weights at any time and do this workout with just your bodyweight.
You’ll have the option to add an exercise glider for move four, but you can always sub a throw towel (if you work out on hard floors) or paper plate (if you work out on carpet).
Follow along with the guided Inner Thigh Workout on YouTube, led by certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
Note: this quick workout doesn’t include a warm-up or cool down. If this is your first movement of the day, warm up with this glute activation series and cool down with this hip-focused stretching video.
Targets: Legs, quads, glutes, hamstrings, inner thighs (hip abductors), chest and core.
Raising your heels allows you to get deeper range of motion in your squat. Adding a pilates ball between your legs increases inner thigh engagement.
Modification: Perform this move with feet flat on the floor if heels raised isn’t comfortable for you. Option to perform the move without the pilates ball between your legs.
Targets: The entire lower body, including the hip adductors, inner thighs, outer thighs, glutes, hamstrings, quads, calves, hip flexors, and core muscles.
Targets: The inner thigh muscles as well as the the posterior chain (the back of your body), including glutes, hamstrings and lower back.
Targets: Glutes (gluteus medius), quads, hip adductors (inner thigh muscles), outer thighs, hamstrings and core.
This inner thigh exercise focuses on the outer glutes or hip abductors that assist with side-to-side movements, as well as stabilizing your pelvic floor.
Modification: If you don’t have a slider, take a large step out to the side, performing a standard lateral lunge.
Targets: The outer glutes, inner thigh muscles, hips and the core.
This inner thigh exercise is one of my favorite burnout moves at the end of a workout.
Modification: Place both fists between your thighs rather than a pilates ball.
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