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“How do I strengthen my inner thigh?”
“How do I get a thigh gap?”
“What are the best thigh exercises?”
These are all examples of some of the most popular questions I get asked here on my site. It seems like that coveted “thigh gap” is all the rage these days and you’re not shy about asking me about it!
Well you’ve come to the right place today!
If you’re looking to add shape, definition, and muscle to your legs and inner thighs then I’ve got your answer! Below you will find 20 of the best exercises targeted specifically at this common problem area! Add some of them to your next leg day for a killer at-home workout!
Now – before we get too far into this it’s crucial that I mention that it’s impossible to “spot treat”. You can’t lose weight in one very specific area simply by doing more exercises to train that area. For example – if you want thinner thighs you cannot just do more thigh exercises and expect to see amazing results.
What you can do is incorporate these exercises into your regular training regime which should consist of cardio, strength training, and eating a healthy diet.
This is the combination that will yield maximum results.
However, if you’re looking to add some tone and definition to your inner thigh muscles, these are 20 of the very best options to do it.
Have fun!
1. Sidelying Adduction
Lay on your right side with your right leg straight and the left leg crossed over the top. Pull your straight right leg up towards the ceiling.
2. Plank Jacks
Get down in a plank position with your legs together. “Jump” your legs apart as in performing a jumping jack. “Jump” back into the starting position.
3. Wide-Leg (Sumo) Squats
Place your feet approximately 6 inches wider than your hips on both sides. Drop down into a squat – try to keep your chest up and back straight – and try to keep your knees over your toes (big stretch to the adductor area at the bottom of the squat).
4. Plie Squat
Similar to your wide-leg squat, only now you’re going to externally rotate your hips and point your toes out to the sides… like what I attempt to do in the above video!!
5. Standing Hip Adduction (resistance band)
Stand on your left leg with the resistance band looped around your right foot. Use the muscles on the inside of your right leg to pull your right foot in front of you until it crossed in front of your left foot. Slowly return to the starting postion.
6. Side Lunge
Keep your head high and chest up as you lunge way out to the side as indicated in the video.
7. Bridge with Ball Squeeze
Lay on your back with your knees bent. Squeeze a ball or pillow between your knees. Squeeze your glutes to raise your hips up off the floor (keep the ball/pillow smashed). Hold 3-5 seconds and return to starting position.
8. Side-lying Squeeze and Lift
Lay on your sides with your legs straight. Squeeze a ball between your ankles and left both legs up off the floor. Slowly return to the starting position.
9. Straight Leg Ball Raises
Lay on your back with an exercise ball between your feet. Squeeze the ball and raise your straight legs up towards the ceiling. Slowly return to the starting position.
10. Scissor Jacks
Great way to get in cardio and some muscle toning! Start with your legs spread apart and your arms straight out to either side. Perform a jumping jack, but cross your arms and legs all the way in front of you. Leap to the starting position.
11. Frog Press Crunch
Lay on your back with your legs out straight. Press the soles of your shoes together and bend your knees up towards your chest. As your knees bend take them out wider than your body, but the soles of your feet should stay together. Slowly return to the starting position.
12. Slide Lunge
Grab a “slider” (paper plates work great on carpet; towels/rags work well on hardwood and tile). Put the slider under your right foot. Go down into a lunge on your left leg while your right foot slides way out to the side. Use your left leg and both inner thighs to pull yourself up to the starting position.
13. Wide-leg Kettle Bell Swing
Place your feet 4-6 inches outside of shoulder/hip width (wider than normal). Drop into a squat (chest up, back straight) holding a kettle bell in both hands. Use your butt, legs, and back to explode upwards and swing the kettle bell over your head. Control the weight back down to the starting position.
14. Curtsy Lunge
Standing on your right leg, drop your left leg back behind you and to the right (outside of your right leg) as indicated in the video above.
15. Side Plank With Leg Lift
Great for toning the inner and outer thighs! Performed as described in video above.
16. Slider Mountain Climbers
Grab your sliders (towels on hardwood/laminate/tile or paper plates on carpet) and put one under each foot. Perform mountain climbers, however your foot never comes up off the floor. Use your muscles to pull the sliders against the friction caused by the floor.
17. Jump Squats
Go down into a bodyweight squat position and explode up into a 6-inch jump. Land softly on the return.
18. Wall Sit with Ball Squeeze
Find a ball/pillow to squeeze between your knees while you’re down in a wall-sit position. Try to hold this position with your thighs parallel to the floor for as long as you can.
19. Scissor Kicks
Lay on you back and raise your heels and shoulders up off the floor. Keep your core tight while scissoring your legs out to the side and then back.
20. Chair Hip Adduction
Get in a side plank position on your right side. Put the inside of your left leg up on a chair. Raise your right leg to the bottom of the seat of the chair. Hold 2 seconds and slowly return to the starting position.
