To Build Inner Thigh Muscles With Leg Strengthening Workouts

Strengthening your thigh muscles can be done in various ways. And building inner thigh muscles can also be done through different exercises. Doing various exercises and eating foods that help you to burn fat is the way to go.

In the next paragraphs, there is a list of different inner thigh exercises that can help you to strengthen those muscles. More so, the exercises listed below are good for building and toning the muscles.

Besides that, you should eat more proteins to complement your exercising plan. Let’s read on for more detailed information about the inner thigh muscles.

Build Inner Thigh Muscles

The inner thighs are important for improving the strength around your knees. Those inner thigh muscles are called the adductors. Besides strengthening the knees, the adductors also stabilize other surrounding muscles such as the lower back, core, and hips.

Inner Thigh Muscles - inner thigh exercise

There are various exercises that particularly target the adductors. But not all the exercises are good for toning the adductors. Below are the exercises that are good for toning the inner thigh muscles.

Lateral Lunges

This is one of the simple exercises that does not need any equipment. The exercise targets the adductors, glutes, quads and hamstrings. In addition to that, it is good for burning calories. Having more fat may create saggy skin in your inner thighs. This is how you do the lateral exercise;

  • Stand upright with your together.
  • Take a step to your side and lower your body towards the floor.
  • Return the starting position and repeat 10 to 15 times before switching to the other leg.

Besides the lateral lunge, other exercises that are good for adductors include side step-ups, cable hip adduction, and many others.

Kind Of Inner Thigh Muscles Exercises

As you now know the importance of having lean inner thigh muscles, you must be looking for more exercises that can help you to tone and strengthen those muscles. Here are some more inner thigh muscles exercises;

Cossack Squat

This exercise does not only work your inner thighs but also strengthens your thighs and glutes. This is how you do it;

  1. Stand upright with your feet at shoulder-width apart.
  2. Go down to squat with your left leg stretching sideways and let the right thigh be parallel to the ground.
  3. Return to the starting position and exercise the other leg to complete 1 rep.
  4. Repeat as much as you can.

Fitness Ball Squeezes

This is another exercise that you can do to improve your inner thighs’ strength. This exercise makes the thighs firmer. More so, it also works your glutes and quads. This is how you do the exercise;

  1. Start by lying down on your back on the floor.
  2. Bend the knees and put the fitness ball in between your legs.
  3. Then squeeze the ball for 10 to 15 seconds. Relax for 2 seconds.
  4. Continue squeezing the ball, as harder as you can.

Criss-Cross Power Jacks

The criss-cross power jacks primarily target the adductors. It is one of the best exercises for toning your inner thighs. This exercise is also good for strengthening your legs and various thigh muscles. Additionally, it is a good cardio exercise that can make your heart pump faster and at the same time burn more calories. Follow the steps below to do the exercise;

  1. Stand upright with your feet together.
  2. Jump and keep your feet wider. Then cross your legs to form scissors. Continue jumping and crossing your legs.
  3. Repeat the moves as much as you can.

Some Upper Inner Thigh Muscles

There are various muscles located in your upper inner thighs. Adductors are located in that position. Adductors are in three types; adductor longus, adductor levis, and adductor Magnus. Some muscles located in the upper inner thigh muscles include the gracilis and sartorius.

Inner Thigh Muscles - thigh muscles

These muscles play a big role when doing movements.  For instance, the gracilis is for flexing the knee, and it also adducts the thigh. The sartorius muscle also works as the rotator and flexor of the thigh.

Therefore, these inner muscles are important for facilitating your movements. However,  they can be injured and become painful when you overwork them. And you may experience pain when walking or making any movements.

To lower the injury risks, you must strengthen those muscles. There are different exercises that you can do to strengthen those muscles. These include quad stretches, squats, lunges, knee lifts, and more.

How To Strengthen Inner Thigh Muscles?

As explained in the above paragraphs, the inner thigh muscles can be strained or injured in any way. And these muscles facilitate your legs, knee, and thigh movements. As such strengthening these muscles is important.

To keep the inner thigh muscles stronger, you must exercise regularly. And most importantly, you must do exercises that target those muscles. Below are the exercises for strengthening the thigh muscles.

Frog Bend

This is one of the easy exercises that target the muscles of the inner thigh. Interestingly, you can do it anywhere because you don’t need additional equipment. Your body resistance is good enough for you to do this exercise. This is how you do it;

  1. Lie on your back and raise your legs up to make an ‘L’.
  2. Then bend your knees outward to bring your heals together. Return your legs to the starting position.
  3. You can do  3 sets of 10 to 15 reps.

In addition to that, other exercises that you can do include Ballet plie, butterfly stretch, leg swings, sumo squat, and more.

Why Are My Inner Thigh Muscles So Tight?

There are several things that make your thigh muscles feel so tight. Inner thigh muscles such as adductors can be tone and this may result in tight muscles. In addition to that weak muscles can result in tight muscles and inner thigh pain.

Having tight muscles makes it difficult to move freely without feeling any pain. Therefore, you must try your best to avoid having tight inner thigh muscles.

Overworking your muscles can weaken them and make them tight. Therefore, you should make sure that your physical activities carefully and responsibly without overworking your muscles. Overworking inner thigh muscles can make the muscles tight.

Strengthening inner muscles is also good. It reduces injury risks that make the muscles tighter. Most importantly, you should exercise and do physical exercises with care to avoid injuries.

Exercises To Tone Inner Thigh Muscles

There are so many exercises that you can do to work and tone your inner thighs muscles. What matters most is doing the exercises that target the inner muscles and also doing those exercises in the correct form.

The various exercises that can be of great use to tone your inner thighs include; Medicine ball: squeeze and lift, Pilates side splits, sumo squats, inner thigh circles, and more.

How To Lose Inner Thigh Fat?

You have to consider various things when it comes to losing fat. In the above paragraphs, there are different exercises that you can do to deal with the inner thigh fat. But as much as you exercise, your lifestyle and diet must also complement your exercises.

Exercise Regularly

Exercising is a good way of reducing fat accumulation. As you exercise, you burn calories and that lowers fat in your inner thighs. As a result, your inner thigh muscles become strong and toned.

Inner Thigh Muscles - thigh exercise

But you should know the right exercises that can help you to shed off weight and strengthen your body.

More so, make sure that you are consistent when exercising. Make sure that you have a proper schedule or a training program that you follow without fail.


Exercising has to be complemented with your diet plan. The type of food that you eat plays a significant role in losing or gaining fat.

To lose fat, there are different types of food that you should eat and some that you should avoid.

Food that may make you gain fat should be limited or avoided.  For instance, processed food, sugary food, and other junk food should be avoided. You should eat healthy food that will help to burn fat.

When exercising, you should eat proteins. Proteins are good at keeping you full for long hours, and they also suppress appetite. Eating protein-rich food can also help you to grow muscles and preserve them during weight loss.

Protein-rich foods include poultry, eggs, seafood, dairy products, lean meats, fish, nuts, beans, and more.

Beverages that you can consume include water, coffee, green tea, oolong tea, and more.

Final Thoughts

Building inner thigh muscles are not that complicated. There are so many exercises that you can do to tone your muscles, lose fat and strengthen muscles. Some exercises include sumo squats, lunges, cable hip adduction, and more. Make sure that you do the exercises properly to avoid injuries.

Weak inner thigh muscles may result in tight muscles and injuries. Therefore, it is important to keep your thigh muscles stronger and toned.

Exercising regularly can also lower the chances of gaining weight. However, exercising has to be complemented with a healthy lifestyle and diet.

Which exercises do you highly recommend for people who want to build inner thigh muscles? Share your suggestions below.

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