When it comes to achieving toned, sculpted legs, targeting your inner and outer thighs is a must. Not only do these exercises help to tone and strengthen these muscle groups, but they also improve overall leg definition. Whether you're aiming to slim your thighs or simply enhance your strength, these exercises are for you.
Best Inner Thigh Exercises
Sumo Squats
Sumo squats are a great way to target the inner thighs. With a wider stance and toes angled outwards, you engage your inner thighs more effectively.
How to do it:
- Hold a kettlebell or dumbbell up to your chest.
- Stand with your feet wider than shoulder-width apart, toes pointed outward.
- Lower your body down into a squat, keeping your chest up.
- Push through your heels to return to standing.
Tip: The deeper you squat, the more you'll engage your inner thighs.
Leg Raises
Leg raises are a fantastic way to work your inner thighs and hip flexors.
How to do it:
- Lie on your back with your legs extended.
- Slowly lift one leg off the ground while keeping the other leg flat.
- Lower your leg back down and repeat with the other leg.
Tip: For a more challenging variation, add ankle weights or hold a dumbbell overhead for an upper body burn.
Lateral Lunges
Lateral exercises are great when it comes to functional strength and mobility, and lunges are one of the best lower body exercises that you can do, making lateral lunges a killer exercise for your inner thighs!
How to do it:
- Stand straight with your feet hip-width apart, keeping your chin up and your shoulders down and back. You can place your hands on your hips or in the air in front of you for stability.
- Begin the movement by taking a step to the side with your right leg, lowering your body while you step out. At the bottom of the movement, your right thigh should be near parallel to the floor with your knee pointing forward, and your left leg extended on your left side.
- Squeeze your muscles in this position, making sure you keep your stability, then go back to the starting position and repeat on the other side.
Glute Bridges
Glute bridges are not just great for your glutes, they also target inner thighs.
How to do it:
- Lie on your back with knees bent and feet flat on the floor, hip-width apart. Place a dumbbell on your hips for extra resistance.
- Press through your heels and lift your hips toward the ceiling, squeezing your glutes and inner thighs.
- Lower your hips back down.
Tip: To increase the challenge, add a resistance band around your knees.
Plank Leg Lifts
This variation of the plank works your core, glutes, and inner thighs.
How to do it:
- Start in a forearm plank position.
- Lift one leg toward the ceiling, keeping your inner thigh engaged.
- Lower the leg back down and repeat with the other leg.
Tip: Keep your core tight throughout the movement to avoid sagging in your back.
Best Outer Thigh Exercises
Cable Side Leg Raises
Cable side leg raises are an excellent way to target the outer thighs with adjustable resistance. Using a cable machine provides consistent tension throughout the entire movement.
How to do it:
- Attach an ankle strap to the low pulley of a cable machine and adjust the weight.
- Strap the ankle strap around your ankle and stand perpendicular to the machine.
- Slowly lift your leg out to the side, keeping it straight and engaging your outer thigh.
- Lower your leg back down with control and repeat.
Tip: For added stability and comfort, use UPPPER Ankle Straps for a secure fit and maximum control during your side leg raises and more cable leg exercises.
Fire Hydrants
Fire hydrants are fantastic for working the outer thighs, especially the hip abductors.
How to do it:
- Start in a tabletop position on your hands and knees.
- Lift one leg to the side, keeping your knee bent at 90 degrees.
- Lower back down and repeat on the other leg.
Tip: To add difficulty, use ankle weights or a resistance band around your knees.
Squat Side Kick
This movement works your glutes as well as your outer thigh muscles by explosively kicking to your side every time you stand back up during a regular bodyweight squat.
How to do it:
- Stand straight with your feet shoulder-width apart and place your hands on your hips or clammed in front of you for stability.
- Engaging your core, begin the movement by lowering yourself into a squat position until your thighs are parallel to the floor.
- When you’re coming back up, switch your bodyweight to your left and lift your right leg out explosively as if you were kicking the air.
- Place your right foot back in the starting position as you lower yourself again, this time repeating the movement on the opposite side.
Curtsy Lunge
This exercise is a variation of the reverse lunge in which you step back with your foot instead of forward, with the difference that now you’ll be crossing your legs while you go down. This is a great movement to target your outer thighs as well as build your balance and coordination.
How to do it:
- Stand straight with your feet shoulder-width apart and your hands on your hips for stability.
- Begin the movement by driving your left foot back and to the right side until it’s past your right leg while you lower yourself. Your legs should be crossed and both your knees bent at a 90-degree angle, with your right thigh parallel to the floor and your left knee almost touching the floor.
- Squeeze your muscles in this position, making sure you’re keeping your stability, then stand back up and repeat on the opposite side.
Tip: Keep your chest upright and make sure your front knee doesn’t extend past your toes.
Side Lunges
Side lunges focus on your outer thighs and can also help improve balance and flexibility.
How to do it:
- Stand with feet together and take a large step to the side.
- Bend your knee to lower your body, keeping your other leg straight.
- Push back up to the starting position.
Tip: Keep your toes pointing forward and your knee tracking over your toes as you lunge.
Side plank with leg lift
Similar to the scissor legs plank, this plank variation adds a leg movement to make it more challenging for your lower body, this time targeting your outer thighs in addition to your core. And you can make this even more challenging by adding a resistance band around your thigh muscles!
How to do it:
- Get into a side plank position by placing your right elbow on the floor, holding yourself up with it while you extend your whole body. Your feet and legs should be stacked, with the right one on the floor supporting the left one on top.
- With your whole body in line and your right elbow directly below your shoulder, begin the movement by lifting your left leg up in the air until it’s past hip height while you keep your bottom leg on the floor. You can place your left hand on your hips for stability.
- Squeeze your muscles in this top position, then slowly lower your leg back to the starting position and repeat.
- Finish your reps and switch to the opposite side.
FAQ
How often should I do inner and outer thigh exercises?
For best results, aim to target your inner and outer thighs 2-3 times a week. Incorporate them into your full-body routine or focus on them during dedicated leg days.
Can these exercises help slim my thighs?
Although you can't spot reduce fat, these exercises will help tone and strengthen your thigh muscles. Combined with proper nutrition and cardio, they can contribute to slimming down your thighs over time.
How can I increase the intensity of these exercises?
You can increase intensity by adding weights, using resistance bands, or opting for machines that offer more resistance (such as the cable machine for side leg raises).
When it comes to maximizing your workouts, UPPPER gear has got you covered. From our Ankle Straps for extra support during side leg raises to our Barbell Pads to protect your hips during heavy glute bridges, UPPPER gear is designed to give you the edge you need for every rep, set, and goal.
Elevate your workout with UPPPER and feel the difference in your performance.