Best Exercises for Toned Thighs: Inner and Outer Thigh Focus
Inner Thigh Workouts Getting toned inner thighs can be tricky, but the right exercises can help tighten and strengthen this area. Here are some of the most effective moves:
Sumo Squats
This exercise mimics a sumo wrestler’s stance and effectively targets your glutes, quads, hips, hamstrings, and inner thighs.
- Stand with your feet wide apart, toes pointing outward.
- Keep your chest lifted and bend your knees to lower into a squat.
- Engage your core, glutes, and inner thighs as you rise back up.
- Aim for 2 sets of 12–15 reps.
Side Lunges
Side lunges work your quadriceps, abductors, glutes, adductors, and hamstrings.
- Stand with your feet hip-width apart and keep your shoulders aligned over your hips.
- Step one foot out to the side, shifting your weight onto that leg.
- Bend your knee and hip while keeping your upper body upright.
- Push back to the starting position and repeat on the other side.
- Perform 2 sets of 12–15 reps.
Curtsy Lunges
These lunges help activate smaller thigh muscles along with your quads and glutes.
- Stand with your feet hip-width apart, arms at your sides.
- Shift your weight onto one foot and step the other foot diagonally behind you.
- Lower into a lunge until your thigh is parallel to the floor.
- Return to the starting position and switch sides.
- Do 10–12 reps per side.
Side-Lying Hip Adduction
This simple but effective move isolates and strengthens the inner thigh.
- Lie on your side with your hips stacked.
- Lift your top leg slightly forward and bend the knee.
- Raise your lower leg off the ground and hold.
- Complete 10–12 reps, then switch sides.
Inner Thigh Pulses
A fantastic move to tone the inner thighs and reduce fat.
- Lie on your side with your elbow on the ground for support.
- Bend your top leg while keeping your lower leg straight.
- Lift the lower leg slightly and hold for 30 seconds.
- Perform 10–12 reps, then switch sides.
Outer Thigh Workouts The outer thighs play a crucial role in stability and balance. These exercises will help tone and strengthen them:
Goblet Squats
Holding a weight at chest level, this squat variation engages the outer thighs.
- Stand with your feet apart and hold a weight at chest level.
- Lower into a squat, keeping your core tight.
- Return to standing and repeat.
- Perform 2 sets of 20 reps.
Clamshells
A simple but effective exercise for working the glutes and outer thighs.
- Lie on your side with a resistance band around your knees.
- Raise your upper knee while keeping your hips still.
- Lower back down with control.
- Do 10 reps, then switch sides.
Glute Bridge Hip Abduction
This move strengthens the glutes and outer thighs while improving hip stability.
- Lie on your back with your arms at your sides and knees bent.
- Lift your hips, then push your knees outward and bring them back in.
- Lower your hips and repeat.
- Aim for 10–15 reps.
Cable Lateral Leg Lifts
A great move to build strength by pushing your leg outward against resistance.
- Stand next to a cable machine and attach the cable to your ankle.
- Extend your leg outward while maintaining good posture.
- Perform 15 reps, then switch sides.
Plié Slides
Inspired by ballet, this exercise helps sculpt the outer thighs.
- Stand with your heels together and toes pointing outward.
- Slide one foot out, bend your knees into a plié, then slide back in.
- Complete 15 reps per side.
Final Thoughts Achieving toned thighs requires a mix of targeted exercises and a balanced diet. By incorporating squats, lunges, and hip movements into your routine with consistency and intensity, you’ll see noticeable results over time!
