Exercise For Inner Thighs

Exercise For Inner Thighs

It's essential to remember to include inner thigh exercises when we go to the gym or workout at home, but it's not always easy to know what we should be doing. 

This guide helps you with that. We're going to look at the best exercises for inner thighs, the benefits for doing so and some other handy facets of information that you may need to know. 

So, let's get into it.

Exercises For Your Inner Thighs

There are many types of workout that will exercise your inner thighs. These include :

  • Squats
  • Lunges
  • Step-Ups
  • Leg Raises
  • Bodyweight Exercises
  • Stair Climbing
  • Running/Jogging
  • Jumping Rope

Each of these workouts have their own benefits. Let's take a look at each one in turn. 

The Best Exercises For Your Inner Thighs


A squat is not just an exercise for quadriceps, but is also an excellent way to work out your inner thighs. It's great if you want to lose weight because they burn more calories than running.

They also strengthen your core as well as help build muscle. The main muscles used during a squat are your glutes, hamstrings, quadriceps and calves.

If you don't do squats often enough then you could end up with weak quads and hips which means that you'll struggle to do things like climbing stairs and standing for long periods of time.

So, this type of exercise has huge benefits, not just for your thighs!


A lunge is another good exercise for your inner thighs. They work your quads, hamstrings, and glutes. They are also a great exercise for calf muscles. The key difference between a normal lunge and a reverse lunge is that the latter works your inner thighs harder.


Step-ups are a great exercise for building leg strength. They work your quads, hamstrings, calves, glutes and even your chest.

Leg Raises

Leg raises are another exercise that targets your inner thighs. They involve raising your legs above your head while in a lying position.

This is not only great for working your inner thighs, but is also a fantastic exercise for a torn meniscus as it helps strengthen and stabilize the muscles around the knee.

Bodyweight Exercises

These are simple bodyweight exercises that target your inner thighs. Some examples include:

  • Standing Calf Raise
  • Wall Sit
  • Chair Dip

Stair Climbing

Stair climbing is a fantastic exercise that works your entire lower body. It strengthens your glutes, quads, hamstrings and calves.


Running and jogging are two different activities but both work the muscles in your legs and strengthen areas, including your inner thighs.

Jumping Rope

Jumping rope is a great exercise for strengthening your inner thighs. It works your quads, hamstring, calves and glutes and improves balance.

Other Exercises

Other exercises that target your inner thighs include:

  • Swimming
  • Cycling

Yoga, depending on the pose that you do, is not only a great workout for your inner thighs but is also a fantastic thigh stretch for sore muscles

Benefits Of Doing Workouts On Your Inner Thighs

You might think that exercising your inner thighs isn't all that beneficial. After all, they aren't exactly the most visible part of your body.

However, there are several reasons why working them out can be beneficial. Here are four of them:

Improves Blood Flow

When your blood flow is blocked by fat, it can cause problems such as varicose veins or heart disease.

When you exercise your inner thighs, your blood flow increases which helps prevent these conditions from occurring.

Helps You Lose Weight

One reason that people choose to eat unhealthy food is because they feel tired. But when you exercise your inner thighs regularly, you will get energy which makes you less likely to overeat.

Increases Muscle Mass

Your inner thigh muscles grow larger when you work out them. This results in stronger thighs and improved posture.


Inner thigh workouts are a great way to improve your physical appearance. Not only does it make you look slimmer, but it also gives your thighs a toned look.

The best thing about doing these types of exercises is that you don’t need any equipment to perform them. All you need is some space and a bit of motivation.

Exercises And Tips For Injured Inner Thighs

It's quite common for us to injure our inner thighs. If you've injured this area, you can still do some exercises to help heal it and some other health boosting activities.

Ice Baths

Ice baths are a popular treatment for injuries, but if this is not an option – you can opt for an ice pack instead, which will localize the treatment.

Compression Stockings

Compression stockings are very effective at reducing swelling and pain. These should be worn 24 hours a day until the injury heals.

Heat Therapy

Heat therapy is used to reduce inflammation and aid recovery. A warm bath with Epsom salt (or baking soda) added to it can be soothing.


Ultrasounds have been shown to speed up healing time. However, they are expensive and require professional care.


Acupuncture has been shown to be effective at treating muscle injuries.


Anti-inflammatory medication can be helpful. You should consult with your doctor or pharmacist before taking any new medication though.

Physical Therapy

Physical therapists can prescribe exercises to help you recover faster. They may also recommend stretching routines to help prevent future injuries.


Surgery is only recommended if the injury is severe and won't heal on its own.


Resting the injured area is important. It allows the tissue to repair itself naturally.


Stretching is one of the best ways to keep your muscles flexible but also to repair injured muscles.

Recumbent Bike

A recumbent bike with light training can help strengthen your muscles in your inner thigh whilst not working it too hard that you exacerbate the injury.

Exercise Ball

An exercise ball is useful for strengthening your core, but it can help rehab your inner thigh when you are injured, whilst not going too far.


Yoga is another form of exercise that strengthens your body. It improves flexibility and balance – but if you have an injured inner thigh(s), you should ask your yoga instructor about positions that don't overstretch it. 

Common Causes For Inner Thigh Injuries

There are many common causes for injury when it comes to your inner thigh. These include lifting weights too often, sports related injuries, cramp and impact injury. 

What Are Some Ways To Prevent Injury When Working Out?

Here are some tips on how to prevent injuries when working out:

Stay Hydrated

This is important because dehydration can cause cramps and muscle fatigue. Drink water throughout the workout.

Stretch Properly

Stretching is essential to avoid injury. Make sure you stretch before and after every session.

Use Proper Form

Proper form ensures that you're using muscles correctly.

Myths About Exercising Your Inner Thighs

One myth is that exercising your inner thighs makes them bigger. This isn’t true. In fact, they become smaller after exercise.

Another myth is that you shouldn’t stretch your inner thighs before or after exercising. Again, this isn’t true either. You can safely stretch your inner thighs after a workout. 

Frequently Asked Questions

Is Cardio The Best Training For Inner Thighs?

Cardio is often considered as the best type of exercise for your inner thigh. But there are many forms of cardio that you can use to target your inner thigh.

If you decide to opt for running for example, you will certainly build and tone the muscles in your inner thighs, especially if you're using an incline. 

The problem with cardio training for your inner thighs is that some people struggle to keep up due to the physical demands, and will typically give up. The best thing to do is to create a workout plan that includes exercises for your inner thighs. 

In fact, it's better to include exercises that work out your whole body. Here is an example workout plan that will benefit your entire body.

Workout Plan

  • Warm Up
  • 5 minutes of jogging/walking
  • 30 seconds of jumping rope
  • 10 squats
  • 15 push-ups
  • Stretch
  • 20 sit-ups
  • Cool Down
  • 3 minutes of walking/jogging
  • Yoga 

There are many types of workout plan, and you will have to find one that is tailored to you to reap the benefits. A personal trainer can help you reach your goals whilst helping you understand the best exercises and workout plan that works for you. 

How Often Should I Exercise My Inner Thighs?

Once per day is enough. If you want to get stronger and lose weight, then you'll need to work out more frequently. 

There's never really a hard and fast rule for frequency of workouts because it's always going to be subjective to you. Experts believe that you should be undertaking a minimum of 30 minutes of exercise a day (or equivalent). 

How Often Should I Exercise my Inner Thighs

However, this will not be feasible for everybody. The best advice is to exercise when you can. Try to make that at least three times a week and try to incorporate workouts that exercise your inner thighs, along with everything else. 


To conclude, exercising your inner thighs is incredibly important, but you should tailor it to your normal workout and exercise your entire body. 

Don't forget to remain hydrated and stick to a balanced, healthy diet.

Kevin Harris