Targeting your inner and outer thighs is more about stability and performance than weight loss.
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Many people consider their thighs to be “problem areas” – parts of their body that they would like to slim down. But exercising the inner and outer thigh muscles is not about reducing spots – that’s a myth.
Working the thigh muscles is more about building strength, as these muscles provide stability during everyday activities, as well as support for any explosive movements like running or jumping, he says. Liza McAlister, CPTpersonal trainer and owner of Leveled with Liza.
“Flexion of the hip, internal and external rotation of the hip, extension of the hip, stabilization of the pelvis and also flexion of the knee are all part of the function of these muscle groups.”
The muscles responsible for these movements are the hip abductors and adductors – also known as your inner and outer thigh muscles. “An easy way to remember is that ADDuction brings near or toward the midline, and ABduction is movement away from the midline of the body.”
Try this 20-minute workout, designed by McAlister, to increase the strength and flexibility of your inner and outer thigh muscles.
Activity
Mobility training
Area
Lower body
- Start with hip flexion by bending the knee and bending the leg.
- Lift and rotate to the side, keeping the hips facing forward.
- Return to center and place foot on ground.
- Repeat on the other side. Continue alternating for 60 seconds.
- Keep the legs flat and the torso upright. Push your butt back and keep your weight off your heels as you stand up and walk together.
- Repeat on the other side, then continue alternating for 60 seconds.
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Abductor (Outer Thigh) Exercises.
1. Squat With Mini Band
Activity
Resistance band training
Area
Lower body
- Stand with your feet in a comfortable stance, slightly wider than hip-width apart.
- Squeeze the bands without letting your knees drop in (this will keep the abductors active).
- Sit back into a squat.
- Slowly return to standing position, keeping the weight in the heels and feeling the glutes engage.
- Do 45 seconds of work with 15 seconds of rest.
- Repeat for 3 sets.
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Suggestion
Squats are a great, full-body compound movement that also targets the abductors, hip flexors, and erectors, says McAlister.
2. Curtsy Lunge to Double Leg Lift
Activity
Dumbbell training
Area
Lower body
- Stand tall with feet shoulder-width apart and hips facing forward.
- Step your right foot behind your left as you bend your knees as if to lunge. Go as low as is comfortable for you.
- Return to standing position and raise the leg laterally (abduct) twice.
- Return to standing position and repeat on same leg.
- Do 45 seconds of work with 15 seconds of rest.
- Repeat 2 sets, alternating working leg on each set.
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Suggestion
Holding a weight is optional, but don’t rest it on your body, says McAlister. Keep hands tied for extra benefit.
3. Fire hydrant on a straight leg
Activity
Bodyweight training
Area
Lower body
- Get down on all fours, elbows under shoulders, forearms extended along the floor and knees under hips. You can also lean on your hands, keeping your arms straight.
- Keep your spine long and your neck relaxed by looking at the floor directly in front of you.
- Keeping the left knee bent, lift the left leg out to the side without dropping the leg or knee. Your leg should remain bent to keep all muscles engaged.
- Lower the back all the way to the start.
- Do 45 seconds of work and 15 seconds of rest, then switch sides.
- Once complete, add side leg extension by straightening your left leg. Hold, stretch the leg, bend and release.
- Add the extension for 45 seconds of work and 15 seconds of rest.
- Repeat 2 of each circuit on each side (regular taps and extension are repeated twice).
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4. Side plank with leg raise
Activity
Bodyweight training
Area
Lower body
- Propping yourself up on your forearms in a sideways position, lift your hips off the floor. The lower leg may be bent into a more supportive position or kept straight.
- Lift and keep your hips up.
- Press the shoulder and forearm without sinking.
- Raise and lower the upper thigh for 30 seconds with a 15-second rest on the floor.
- Do 2 sets per side.
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Suggestion
Not feeling it as much as you want? Add a belt around your thighs or add a few pulses at the top of the movement for an extra burn, says McAlister.
Adductor (inner thigh) exercises.
5. Lateral Lunge
Activity
Bodyweight training
Area
Lower body
- Stand with both feet on the ground and facing forward, with the torso as straight as possible.
- Exit sideways into a side slot. Feel the adductors of the extensor leg as you stretch into the leg.
- Actively work the adductors to pull the bent leg back to a standing position.
- Do 45 seconds of work with 15 seconds of rest.
- Do 2 sets per side, alternating sides each time.
Show Instructions
6. Wall Sit With Adduction
Activity
Pilates
Area
Lower body
- Keep your back flat against a wall and sit so that your legs are bent at a 90-degree angle.
- Use a soft ball, yoga block or pillow and place it between your thighs or knees.
- Squeeze the ball by engaging your inner thighs.
- Press lightly and leave for 30 seconds.
- Press and hold for 30 seconds.
- Rest for 15 seconds and then repeat.
Show Instructions
7. Lateral inner thigh raise
Activity
Bodyweight training
Area
Lower body
- Lie on your side and support yourself with your lower forearm, or lie flat if that’s more comfortable.
- Bend the upper leg and place the foot on the floor behind the lower leg.
- Bend the lower leg and externally rotate the thigh so that the inner thigh faces the ceiling.
- Keep your hips facing forward (don’t roll back because you’ll engage more muscles in the front of your thigh).
- Keeping the leg bent, raise and lower the leg.
- Work for 45 seconds, then rest for 15.
- Do 2 sets per left.
Show Instructions
4. Supine leg raise
Activity
Bodyweight training
Area
Lower body
- Lie on your back and support yourself on your elbows. Don’t sink into your shoulders.
- Bend one leg with your foot on the floor and straighten the other.
- Bend the leg of the extended leg and externally rotate the thigh so that the leg is facing the side and the inner thigh is facing the ceiling.
- Raise and lower the leg (without touching the floor), then hold it halfway up and push the inner thigh toward the ceiling.
- Lift for 30 seconds and pulse for 30 seconds.
- Swap legs.
- Repeat 2 sets per leg.
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Suggestion
With either exercise, ankle weights can be added for extra resistance, McAlister says.
