The 15 Inner Thigh Exercises Your Workout Needs

Legs (and lunges) for days.


Kristine Thomason |

Sure, you slay #legday on the reg, but if you’re looking to target those inner thighs in particular, celebrity fitness trainer and “Revenge Body” star Lacey Stone has you covered with this killer lower-body workout. Add these moves to your existing leg workout, or create an inner-thigh-specific routine. Either way, you’ll definitely feel that burn.

Time: 15 minutes

Equipment: None

Good for: Inner thighs

Instructions: Choose three moves below. For each move, do 20 reps, then continue to the next move. Repeat the entire three-move circuit three times total.

Lateral Squat Walk

How to: Stand with feet hip-width apart, knees slightly bent. Maintaining a tight core, step your left foot out to the side, followed by your right. Then step back to the left. That’s one rep. (Note: You can place a mini band around your thighs for a challenge.) Complete 20 reps.

READ MORE: 10 Squat Alternatives To Try On Your Next Leg Day

Wide-Leg Sumo Squat

How to: Stand with your feet slightly wider than shoulder-distance apart, then turn your toes open. Bend your knees, reach your hips back, and lower down into a squat. Lower until your hips are slightly below the level of your knees. Pause at the bottom, then drive into your heels to stand up. That’s one rep. Complete 20 reps.

Sumo Squat With Pulse On Toes

How to: Stand with your feet slightly wider than shoulder-distance apart, then turn your toes open. Lift your heels, so your weight is in your toes. Bend your knees, reach your hips back, and lower down into a squat. Lower until your hips are slightly below the level of your knees. Pause at the bottom, then drive into your heels to lift two inches higher. Lower back down. That’s one rep. Complete 20 reps.

Sumo Squat Pulse On Heels

How to: Stand with your feet slightly wider than shoulder-distance apart, then turn your toes open. Lift your toes, so your weight is in your heels. Bend your knees, reach your hips back, and lower down into a squat until your hips are slightly below the level of your knees. Pause at the bottom, then drive into your heels to lift two inches higher. Lower back down. That’s one rep. Complete 20 reps.

Sumo Squat Jack

How to: Stand with your feet slightly wider than shoulder-distance apart, then turn your toes open. Bend your knees and sit your hips back to lower your body until your knees are bent nearly 90 degrees, with your arms crossed in front of your chest. From that position, jump your legs in to meet each other, lifting your arms straight up. Immediately jump back to the squat position. That’s one rep. Complete 20 reps.

Single-Leg Lateral Lunge

How to: Stand with your feet hip-width apart, hands on your hips. Take a big step to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Push back to start. That’s one rep. Compete 20 reps on each side.

READ MORE: The 20-Minute Bodyweight Workout That Will Tone Your Entire Bod

Single-Leg Lateral Lunge Pulse

How to: Stand with your feet hip-width apart, hands on your hips. Take a big step to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Lift up an inch, then lower back down. That’s one rep. Complete 20 reps on each side.

Single-Leg Lateral Lunge Jump

How to: Stand with your feet hip-width apart, hands raised overhead and clasped together. Take a big step to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Keeping your arms straight, swing them to the right side of your body. Immediately push your body back to a standing position, and lift your right knee to a 90-degree angle in front of your body, as you hop on the air. That’s one rep. Complete 20 reps on each side.

Curtsy Lunge Pulse

How to: Stand with your feet hip-width apart. Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible. Keeping your feet in the same position, raise to stand, then lower back down, squeezing your inner thighs together as you do. That’s one rep. Complete 20 reps on each side.

Alternating Curtsy Lunge

How to: Stand with your feet hip-width apart, hands on your hips. Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible. Return to start. Then repeat on the other side. That’s one rep. Complete 20 reps on each side.

Spiderman Lunge + Squat

How to: Get into a plank position with your hands placed directly under your shoulders. Bend your right leg and bring your foot to meet your right hand. Then repeat on the left side. Bring your hands in front of your chest, and hold a squat position for two seconds. Then, place your hands down in front of you, and jump your feet back to plank position. That’s one rep. Complete 20 reps.

READ MORE: The HIIT Workout Routine You Can Do In 15 Minutes Flat

Alternating Spiderman Lunge

How to: Get into a plank position with your hands placed directly under your shoulders. Bend your left leg and bring your foot to meet your right hand. Then repeat on the right side. Return your left leg to start, then your right. That’s one rep. Complete 20 reps.

Alternating Mountain Climbers

How to: Assume a plank position with your hands placed directly under your shoulders. Bend your right leg and bring it toward your left elbow. Return to start. Repeat on the other side. That’s one rep. Complete 20 reps.

Lying Frogger Crunch

How to: Lie on the floor with your knees bent and open to the side, in a butterfly position, with your arms resting on either side of your body. Raise your head, shoulders, and legs at the same time, crunching your rib cage toward your pelvis. Pause, then slowly return to the starting position. That’s one rep. Complete 20 reps.

Clamshell

How to: Lie on your left side and place your left forearm on the floor. Bend your knees and stack your right leg on top of your left leg, with your left hip resting on the ground. Rotate your right knee towards the ceiling, keeping your feet together. Lower your leg, keeping your hips raised throughout. That’s one rep. Complete 20 reps on each side.

This article was originally published on www.womenshealthmag.com

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