The 9 Best Exercises For Inner Thighs, According To Trainers

Work those adductors.

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The best exercises for inner thigh strength, according to trainers.


The inner thighs, also called the adductors, help with leg movement and lower body stability, says trainer Rachel Rivera. To target them, focus on lateral movements and exercises that open the legs. Here, trainers share the best inner thigh exercises to try.


Side-Lying Hip Adduction

Rivera recommends doing inner thigh exercises like this one twice a week.

- Lie on your side. Prop up on elbow with both legs straight, stacked.

- Bend top leg over in front of bottom leg.

- Lift up bottom leg. Hold for 3 seconds.

- Do 12 times per leg.


Alternating Side Lunge

Pilates pro Chandel Stallworth suggests this exercise.

- Stand tall.

- Take big step left.

- Sit hips back until left knee is parallel to floor.

- Right leg straight.

- Focus on inner thigh, push into left leg to stand.

- Alternate 10-12 per side, 3x.


Weighted Lunges

Core Cycle trainer Denise Chakoian suggests adding weights for an extra challenge.

- Feet together.

- Hold a dumbbell in each hand.

- Step right leg out.

- Bend leg 90 degrees.

- Push off left adductor to stand.

- Do 15 reps alternating legs, 3 sets.


Scissor Leg Planks

Trainer Oscar Colon IV suggests in-out movements to target the adductors.

- Get into plank, toes on towel or gliding discs.

- Keep upper body stable, slide feet apart.

- Open legs as wide as you can.

- Squeeze inner thighs, slide feet back in.

- Do 12 reps, 3x.


Lateral Lunge + Glute Pull

From Colon:

- Stand with feet hip-width apart.

- Take a big step to right, push hips back.

- Bend right knee, lower until right knee is 90 degrees.

- Push back to stand.

- Lift right knee, pull into chest with arms.

- Do 12 reps, 3 sets per side.


Bridge With Pilates Ball

Inner thigh strength will keep your hips stable as you walk and jump, says Colon.

- Lie on back, knees bent, feet on floor.

- Place small inflatable ball between knees.

- Raise butt off floor.

- Squeeze ball with thighs.

- Lower down.

- Do 20 reps, 3x.


Sumo Squats

Trainer Kate Meier says you can squat with bodyweight or a kettlebell.

- Step feet out wider than shoulder-width.

- Points toes out.

- Keep torso upright.

- Lower into squat until your thighs are parallel to floor.

- Pause, raise back up.

- Do 10-12 reps, 4 sets.

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Resistance Band Hip Adduction

Meier also suggests this option.

- Anchor a loop band to surface at ankle height.

- Loop band around foot closest to anchor.

- Stand, feet shoulder-width apart.

- Move banded leg toward you, cross it in front of other foot.

- Do 10x per leg, 4 sets.



Trainer Emily Skye recommends a routine that includes side-lying clam shells. These help balance your inner and outer thigh muscles.

- Lie on side, legs stacked, knees bent.

- Prop head on head.

- Slowly open top knee.

- Pause, then lower.

- Do 20x per leg.


Seated Hip Adductions

Want to hop on a machine? Try these from trainer Jesse Feder.

- Adjust weight so you can do 15 reps.

- Sit down, pads inside of knees, back flat.

- Engage inner thighs.

- Push pads all the way in so they almost touch.

- Slowly re-open.

- Do 10-15 reps, 3x.

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