Training

Targeted Inner Thigh Exercises

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Inner thighs are an area that is bemoaned a great deal yet often not targeted in many women‘s workouts. Part of that has to do with traditional workout plans being designed by men who do not see the need for inner thigh exercises because they often use squats. The other aspect is that many inner thigh specific movements do not appeal to men and some women because of how you look when you do them.

Let’s face it, the point of working out is to look good, but nobody wants to look overly bad while trying to look good (let alone be stared at). It is quite a conundrum. So for this program we shall appeal to your vanity and design it around being functional and practical along with not leaving you in any odd or embarrassing positions for the sake of ‘hitting the target muscle group’.

Fantastic Inner Thigh Exercises

It is recommended that you perform at least one inner thigh exercise with your inner thigh exercisesnormal leg routine. You can pick from this group all of which are great options:

  1. Dumbbell Sumo Squats – Hold a pair of dumbbells in front of your waist with your feet placed just a bit wider that shoulder width. Your toes should be angled out at 45 degrees. Squat down and back, lowering your glutes until your thighs are parallel to the floor. Your knees should not travel over your toes. Squeeze with your inner thighs, hamstrings, and glutes as you push back up.
  2. Side Leg Lifts – This is a classic Pilates movement that is simple to do. Lie on your side with your right leg against the ground. Bend your left knee and place your left foot in front of your right knee for stability. Now slowly raise your ankle off the ground as high as you can with a straight leg and flat foot. If the exercise becomes too easy simply add ankle weights. It is a small movement but directly hits the inner thigh.
  3. Side Lunges – Take a pair of dumbbells and hold them at chest or shoulder height. Take a big sideways step to the right, keeping your left leg straight. From that position squat down and back on your right leg until your thigh is close to parallel then push back to a standing position with feet together. Now lunge to the left side.
  4. Bench Step-Ups – Grab a pair of dumbbells and hold them at your sides. Stand with a weight bench long-ways in front of you. Place your right foot forward onto the bench and then step up to a standing position while balancing on only your right foot. Pause, and then lower yourself down. Switch legs and repeat the motion.
  5. Wide Stance Leg Press – On the leg press machine load a light weight. For foot placement you want your feet on the outer-upper corners of the platform. This wide stance is similar to the position in a sumo squat and will activate more hamstring and inner thighs as you lower and press the weight. Depending on the length of your legs you might have to lower the platform closer to the chair before starting the lift.

There you have it, five fantastic inner thigh exercises that will help keep your entire leg shapely and strong!

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