Top 16 Exercises For Inner Thighs to Build Strength and Stability

Why Your Inner Thighs Deserve More Than Just A Stretch

Inner thighs aren’t just for aesthetics—they’re the support beams of your lower body. When you walk, squat, or shift your weight, they activate in subtle but critical ways. They’re part of your adductor muscle group, which pulls your legs inward, stabilizes your hips, and helps control knee alignment. Ignoring them can lead to imbalances that throw off your whole chain of movement. Integrating dedicated exercises for inner thighs into your program is a must, not a maybe.

What These Muscles Actually Do (And Why They’re Crucial)

Your inner thighs are made up of five primary muscles: adductor longus, adductor brevis, adductor magnus, gracilis, and obturator externus. These all run from your pelvis to your femur and collectively manage leg adduction (drawing inward), hip flexion, and pelvic stabilization. When these muscles are weak, you’ll notice poor balance, unstable knees, and reduced core control. But when trained properly, they’ll contribute to improved posture, movement control, and strength symmetry.

Structure Your Inner Thigh Workouts With Purpose

Instead of cramming a few inner thigh moves at the end of leg day, embed them into your core programming. Think of this as a system, not just a circuit. Include lateral movements, single-leg balances, isometric holds, and tempo-controlled exercises. Each format brings a unique benefit to your inner thigh muscles and overall joint health. Plan for 2–3 sessions per week using 4–6 exercises from this guide.

16 Exercises For Inner Thighs

1. Lateral Lunge

2. Supported Single-Leg Deadlift

3. Reverse Lunge

4. Lateral Lunge with Glute Pull

5. Banded Lateral Step-Out Squat

6. Jumping Jacks

7. Bulgarian Split Squat

8. Lateral Lunge with Reach

9. Isometric Squat

10. Sumo Squat

11. Isometric Lunge

12. Single-Leg Deadlift

13. Lateral Step-Up

14. Deficit Lunge

15. Weighted Lateral Lunge

16. Sumo Squat Pulse

Each move includes an overview and exact form breakdown for clarity

1. Lateral Lunge

This is a go-to workout inner thighs move because it challenges balance, mobility, and control. You move in the frontal plane, which is often under-trained but necessary for real-world movement like stepping sideways or rotating. Your inner thigh on the stationary leg works hard to decelerate your body. This increases flexibility and strengthens your adductors under load. It’s functional, straightforward, and super effective.

How to Perform:

• Stand tall with feet hip-width apart

• Step your right foot out wide and bend your right knee

• Push hips back and keep the left leg straight

• Keep your toes forward and chest up

• Press through the right heel to return to standing

2. Supported Single-Leg Deadlift

This is a hinge-based movement that isolates the hamstrings and glutes of the standing leg. But what makes it a great inner leg workout is the stabilizing demand placed on the inner thigh. By lightly resting the back foot, you reduce balance demands while training muscle control. This helps prep your body for more advanced single-leg work later. It’s especially helpful for beginners who struggle with balance.

How to Perform:

• Hold a dumbbell in your right hand

• Lightly rest your right toes behind you for support

• Hinge forward from the hips, lowering the weight

• Keep your spine straight and chest lifted

• Press through the left heel to return to start

3. Reverse Lunge

The reverse lunge targets the same muscles as a forward lunge, but places less stress on the knees and more on hip control. Your inner thighs stabilize your pelvis through the motion. This helps improve stride mechanics, especially if you’re a runner or cyclist. It’s a solid addition to any workouts for inner thighs routine due to its balance and coordination benefits. Go slow and focus on even weight distribution.

How to Perform:

• Stand with feet hip-width apart

• Step your right foot back and bend both knees

• Lower until both knees are at 90 degrees

• Keep your front foot planted and spine tall

• Push through the front heel to return

4. Lateral Lunge with Glute Pull

This compound movement combines lateral motion and a balance challenge. It boosts functional control by forcing your adductors to fire on the push off and again during the high knee. It’s a great full-body move wrapped in an inner leg workout disguise. You’ll build coordination, flexibility, and inner thigh strength in one flowing movement. Just take your time with the transitions.

How to Perform:

• Step out to the left into a deep side lunge

• Keep your right leg straight and back flat

• Press through your left heel to rise

• Pull the left knee to your chest and hold

• Reset and repeat on one side before switching

5. Banded Step-Out Squat

This move takes a regular squat and adds resistance to lateral motion, targeting the hip abductors and adductors simultaneously. The band fights to pull your knees inward, and your inner thighs fight back. Over time, this increases stability and balance in squat-based movements. It’s a valuable activation drill before lifting, or a finisher for glute and thigh circuits. Try this in the Vitality Daydream® V Pant for full-range comfort.

How to Perform:

• Place a loop resistance band above your knees

• Lower into a squat with knees out and chest tall

• Step your right foot out wide

• Bring it back in while maintaining squat depth

• Alternate sides for all reps

6. Jumping Jacks

Often overlooked as a cardio warm-up, jumping jacks offer real activation for your inner thigh muscles. Every inward motion requires controlled adduction. This makes them an efficient way to prep your body for heavier lower-body work. They also boost circulation, elevate heart rate, and create neuromuscular readiness. Short bursts of jumping jacks can be used before or after focused workouts for inner thighs.

How to Perform:

• Stand upright with feet together and arms at sides

• Jump both feet out wide

• Simultaneously raise your arms overhead

• Jump back to starting position

• Repeat in a smooth, steady rhythm

7. Bulgarian Split Squat

This is a high-effort, high-reward unilateral leg movement. The front leg takes the brunt of the work, while the back leg stabilizes. What makes it perfect for inner leg workouts is how your adductors keep the knee aligned during each rep. You’ll also see benefits in balance, posture, and hip mobility. It’s challenging—but that’s what makes it worth including.

How to Perform:

• Stand two feet in front of a bench or box

• Place your back foot on the bench behind you

• Lower your back knee toward the floor

• Keep your chest upright and core tight

• Press through the front heel to stand

8. Lateral Lunge with Reach

The cross-body reach in this movement increases core and thoracic spine involvement. That adds to the inner thigh’s workload, especially as you return to standing. It’s an excellent functional movement pattern for mobility and strength. You’ll feel a deep stretch through the groin as you lower. Add a reach only when you’ve nailed the basic lunge form.

How to Perform:

• Stand with feet wider than shoulder-width

• Step right and bend your right knee

• Reach your left hand across to your right foot

• Keep your spine neutral and chest lifted

• Push through the right heel to return

9. Isometric Squat Hold

Holding a squat sounds simple—until you try it. This static hold keeps your inner thighs under continuous tension, forcing them to stabilize your knees and pelvis. It’s a great way to build muscular endurance without needing extra equipment. Because there’s no movement, it’s gentle on the joints but incredibly effective at building control. Add this at the end of your inner leg workouts as a low-impact finisher.

How to Perform:

• Stand with feet slightly wider than hips, toes pointed out

• Lower into a squat until thighs are parallel to the floor

• Keep knees aligned with toes and spine tall

• Hold the position, pressing knees outward

• Breathe deeply for 30–60 seconds

10. Sumo Squat

A wider stance and externally rotated hips help emphasize your inner thighs while still training glutes and quads. The sumo squat allows for a deeper stretch in the adductors and helps develop both flexibility and strength. This is a cornerstone move in most exercises for inner thighs because it recruits large and small stabilizing muscles simultaneously. Keep your core tight to prevent tipping forward.

How to Perform:

• Stand with feet wide and toes turned out about 45°

• Lower hips directly between your knees

• Keep your spine long and chest open

• Press through your heels to return to standing

• Squeeze inner thighs at the top

11. Isometric Lunge

Much like the squat hold, this variation strengthens your stabilizing muscles by simply staying still. But because you’re in a split stance, your inner thighs work asymmetrically—great for uncovering and correcting imbalances. This is one of the most underrated workouts for inner thighs, especially when your focus is on joint health. Use this to prime your body for deeper or loaded lunge patterns.

How to Perform:

• Step your right foot forward and drop into a lunge

• Both knees should be at 90° angles

• Engage your core and keep your hips square

• Hold the position without shifting weight

• Switch legs after 30 seconds

12. Single-Leg Deadlift

This advanced balance movement fires up stabilizing muscles all over the body. The adductors on the standing leg contract to keep your pelvis from rotating, while the hamstrings and glutes hinge the torso. It builds deep, functional strength—especially in runners, dancers, and athletes. A mirror can help you maintain hip alignment if you’re just starting out.

How to Perform:

• Stand on your left leg, right foot off the ground

• Hinge at your hips, extending the right leg behind you

• Reach toward the floor with both hands

• Keep your spine flat and hips square

• Return to standing slowly using your left leg

13. Lateral Step-Up

This underrated exercise strengthens the adductors and abductors while challenging your balance and hip control. Stepping up sideways forces the inner thigh to stabilize in a different pattern than a forward step. It’s highly functional and transfers well to climbing stairs or hiking. Use a sturdy platform or bench no higher than knee level.

How to Perform:

• Stand sideways next to a step or box

• Step your inside foot onto the platform

• Press through your heel to lift your body

• Bring the opposite foot up, then step down

• Complete all reps on one side, then switch

14. Deficit Lunge

The added depth in a deficit lunge increases the range of motion, stretching and strengthening your inner thighs in one fluid movement. Performing this from a slight elevation allows the back leg to move deeper, creating more time under tension. It’s a fantastic variation to add to any workout inner thighs circuit, especially if you’re ready to progress beyond regular lunges.

How to Perform:

• Stand on a low platform (2–4 inches high)

• Step one foot back and drop into a lunge

• Lower until your back knee nearly touches the ground

• Keep front knee over ankle and spine upright

• Press through the front heel to return

15. Weighted Lateral Lunge

When you’re ready to increase load, this move is ideal. Adding weight shifts your center of gravity, requiring your inner thighs to do more stabilizing work. It’s a powerful way to build muscle and control while still moving in a lateral plane. Choose a moderate weight and prioritize form over depth.

How to Perform:

• Hold a dumbbell or kettlebell at chest level

• Step to one side into a lateral lunge

• Keep your opposite leg straight and foot flat

• Lower slowly, keeping the weight close to your body

• Push through your heel to return

16. Sumo Squat Pulse

These tiny movements pack a punch. By staying in the mid-range of a sumo squat and pulsing slightly, you increase time under tension—especially in the adductors. It’s a great burnout round at the end of any inner leg workout, with minimal impact on your joints. Go slow and controlled to feel the full benefit.

How to Perform:

• Get into a wide sumo squat position

• Lower until thighs are parallel to the ground

• Pulse up and down 2–3 inches

• Keep your knees pressing out and chest lifted

• Continue for 20–30 seconds

Vitality Fit Tip 

Try these movements in the Cloud II Pant – Midnight, made with Cloud II™ fabric that hugs in all the right places. Pair it with the Cloud II Scoop Bra – Snow to support every pulse and pause without compromising breathability.

Your Inner Thighs Just Became Your Superpower

These 16 workout inner thighs movements aren’t just about how your legs look in the mirror. They’re about how your body moves through life. Strong adductors mean more stable knees, a supported pelvis, better posture, and a noticeable improvement in your balance, coordination, and overall strength.

When you train with intention, your body rewards you with confidence.

Ready to feel strong, supported, and sculpted?

Check out the Vitality Best Sellers for technical, body-inclusive activewear made to move through every squat, lunge, and pulse with you.

Your next step is simple. Your inner thighs? They’re already on board. 💪

FAQ

Will these workouts make my legs bulky?

Can I do these at home without equipment?

How do I know if my inner thighs are weak?

How long before I see results from inner leg workouts?

What Vitality gear is best for these types of workouts?