Easy Inner Thigh Workouts – 17 Actionable Workouts Plan That Works

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Easy Inner Thigh Workouts 2019. Have you tried these Simple inner thigh workouts? if no, then here are the best actionable inner thigh workout that actually Works.

In Fact, after reading this article, you will know everything about inner thigh workout. Note, these inner thigh workouts are for men and women respectively.

Here, we outline the simplest inner thigh workouts for all body type, in other to give you the perfect Thigh you desire.

However, these inner thigh workouts are easy to do, but they require you to be motivated and consistent in other for these inner thigh workouts plan to be very efficient.

The inner thigh, muscles run from your groin to your knees. They assist in basic steps like walking, running, sitting, kneeling, etc. But, due to lack of regular exercise, or bad food habits, people tend to accumulate fats in various parts of their body, including the inner thighs.

And what most people aren’t;t aware of is that merely cycling or running don’t usually work these muscles. But, worry no more, because in this article we’ve listed 17 best inner thigh workouts exercises to cut the cellulite, and tone and strengthen your inner thighs.

Are you ready to get the work on and bid farewell to constant chafing of the inner thighs, painful rashes, and pigmentation?

Then Let’s dive in

Check out these 17 Actionable Inner Thigh Workouts Plan That Works

17. Side Leg Lift

Side Leg Lift

The side leg lift movement helps to shape up your inner thighs and targets the following muscles.

How To do:

  1. Stand near the wall and place the right palm flat on it for support. Place the left hand on your waist. Keep your core engaged and spine neutral.
  2. Lift your left leg sideways, pause for a moment, and bring it back to the starting position.
  3. Do this on the other side.

Sets And Reps: 3 sets of 15 reps

16. Explosive Squats

Explosive Squats

Also known as the jumping squats, this exercise is targeted at Inner thighs, hamstrings, quads, hip flexors, glutes, and core.

How To Do:

  1. Stand straight with your feet a little wider than shoulder-width apart. Keep your core engaged, shoulders pinched back, and spine erect.
  2. Push your buttocks out, keep your weight on your heels and sit down (as if you are going to sit on a chair). Your knees should not overshoot your feet.
  3. As you sit, pull your arms up near your chest.
  4. Lift your body up, and before you come back to a standing position, jump and propel your body up by lowering your hands.
  5. Land softly on your feet and repeat all the steps.

Sets And Reps:3 sets of 10 reps

15. Cossack Squat

Cossack Squat

According to says Jon-Erik Kawamoto, strength coach and owner of JKConditioning, this exercise provides a unique training stimulus for the lower body that will shape your glutes and thighs from every angle.

How To Do:

  1. Stand with feet much wider than shoulder-width apart, arms relaxed by sides.
  2. Squat as deep as possible to the left, while turning right toes up, flexing the right foot (right leg remains straight and the torso leans slightly forward to maintain balance).
  3. Extend arms straight out from shoulders.
  4. Return to the starting position and perform on the opposite side to complete 1 rep.

Sets And Reps: Do 2 to 4 sets of 8 to 12 reps.

14. Crisscross Power Jacks

Crisscross Power Jacks

This move effectively targets the inner-thigh muscles while also engaging your whole body and increasing heart rate (meaning more calories burned!).

How To Do:

  1. Stand with feet together and take a deep breath in.
  2. As you exhale, jump feet out wide and cross arms overhead.
  3. From there, scissor legs, crossing left leg in front of right, as left arm crosses over right at chest level.
  4. Immediately repeat, alternating sides each time.

Sets and Reps: 2 sets of 8 reps

13. Side Shuffle Switch

Side Shuffle Switch

This fast-paced move gets your heart rate up (bonus cardio!) and recruits your inner-thigh muscles to help you quickly switch directions.

How To Do:

  1. Stand with your feet together, arms by your sides.
  2. Shuffle swiftly to your right by taking three quick steps to the side (right, left, right), and then lift your left knee up, swinging your right arm forward.
  3. Immediately reverse your shuffle (left, right, left) and land with your right knee up, left knee bent, swinging your right arm forward.

Repeat 20 times in a row as fast as you can, alternating sides.

12. Plyometric Squat

Plyometric Squat

Jumping plyometric exercises strengthen every muscle in your legs (including your inner thighs) and torch major calories all at once. (If you have bad knees, try these plyo moves instead.)

How To Do:

  1. Stand with your feet shoulder-width apart.
  2. Squat down, bending your knees to 90 degrees.
  3. Now jump up and land softly again in the squat position. Use the strength in your legs and butt to jump up explosively.
  4. Remember to land as softly as you can with your knees bent; keep your weight back, over your heels.

Sets and Reps: 3 sets of 8 reps

11. Side Lunge Sweep

Side Lunge Sweep

Also called lateral lunges, Side lunges are stellar at strengthening your outer and inner thighs. The extra cross-over in this thigh workout move works your inner thighs even more and adds a balance challenge for the core

How To Do:

  1. Stand with your feet together, hands on your hips.
  2. Take a wide step out to your left side and lower into a lunge, bending your left knee and pushing your hips behind you.
  3. Push through your left heel and stand back up, crossing your left leg in the front of your body without touching the floor. Focus on squeezing your inner thighs as you cross your leg in front of your body.
  4. Swing your leg back out to the left side and repeat.

Sets and Reps: 15 reps with your left leg, and then 15 with the right.

10. The Single-Leg Circle

The Single-Leg Circle

If or when single-leg circles get too easy, try spelling out the alphabet with each leg. That’s what we like to call thigh workout #goals.

How To Do:

  1. Lie back on the mat with your arms by your sides and your palms facing down.
  2. Begin by pointing with your left foot, as if reaching out with your toes toward the ceiling, and rotate your leg slightly outward.
  3. Inhale, and trace a circle on the ceiling with your left leg, moving your whole leg, but keeping your hips still. Don’t lift your left hip off the floor.
  4. Trace the circle on the ceiling 5 times in a clockwise direction.
  5. Repeat in a counter-clockwise direction.

Sets and Reps: Switch legs and repeat 5 times.

9. Goblet Squat

This squat variation helps tone the legs and thighs while strengthening the quads, hip flexors, calves, gluteal muscles, and the hamstrings—plus the lats.

How to do:

  1. Stand with your feet hip-width apart and hold a kettlebell in front of your chest, elbows pointing toward the floor.
  2. Push your hips back and bend your knees to lower into a squat.
  3. Push yourself back to start. That’s one rep.

Sets and Reps: Do 3 sets of 12 reps.

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8. Banded Lateral Walk

Thigh Workout

This is a great move to activate the glutes and build up the sides of the booty.

How to do:

  1. Place a mini resistance band underneath your feet, and stand with feet hip-width apart, knees slightly bent.
  2. Maintaining a tight core, step your left foot out to the side, followed by your right.
  3. Then step back to the left; that’s one rep.

Sep and Reps: 3 sets of 10 steps in each direction.

7. Single-Leg Deadlift

Single-Leg Deadlift

While working the hamstrings and the glutes, you’ll also challenge your core stability and strength with this move.

How To Do:

  1. While working the hamstrings and the glutes, you’ll also challenge your core stability and strength
  2. While working the hamstrings and the glutes, you’ll also challenge your core stability and strength Keep your left leg slightly bent.
  3. Lean forward, extending right leg straight behind you, until torso is parallel to the floor, and kettlebell lowers straight down until almost touching the floor.
  4. Drive into your left heel to return to the standing position.
  5. For an extra challenge, at the end of this move, lift your right leg until it forms a 90-degree angle, then return to start! That’s one rep.

Sets and Reps: 3 sets of 12 reps on each side.

6. Romanian Deadlift

Romanian Deadlift

This move requires great strength and helps builds the body. It works your hip joints and hits the low back, glutes, and hamstrings.

How To Do:

  1. Holding a kettlebell or (two dumbbells) in your hands, stand with your feet hip-width apart, knees slightly bent.
  2. Position the kettlebell in front of your thighs, palms facing your body.
  3. Keeping your knees slightly bent, press your hips back as you bend at the waist and lower the weights toward the floor.
  4. Squeeze your glutes to return to standing. That’s one rep.

Sets and Reps: Do 3 sets of 12 reps.

5. Staggered-Stance Deadlift

Staggered-Stance Deadlift

The Staggered-Stance Deadlift is another deadlift variation. Your target here is your lower back, glutes, and hamstrings while adding weight with the kettlebell.

How To Do:

  1. Hold a kettlebell in front of your thighs with both palms facing toward your body.
  2. Stagger your legs, stepping your right foot back and your left foot forward.
  3. Your right heel should be off the ground.
  4. Push your hips back as you hinge forward, lowering the kettlebell while keeping it close to your legs.
  5. Once your hips reach 90 degrees, return to start. That’s one rep.

Sets and Reps: Do 3 sets of 12 reps on each side.

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4. Plie Squat

Plie Squat

Plie squat is another great variation of the inner thigh exercises that can help you burn the fat. In this move, your targets are your Inner thighs, quads, glutes, calves, and hamstrings.

How To Do:

  1. Stand straight with your feet slightly wider than shoulder-width apart. Keep your toes pointing out at 45 degrees, back straight, and shoulders away from the ears.
  2. Now, like a ballerina, lift your hands up until they are at the shoulder level. Keep them floating and relax your shoulders.
  3. Lower your body. Do not bend forward and or cave your knees in. Hold this pose for a second and then rise to the starting position.
  4. Do this for one set and rest for 20 seconds.
  5. Get back to the inner thigh squat position but put your body weight on the balls of your feet and pulse in the squatting position for 15 counts.

Sets And Reps: Do 3 sets of 15 reps

3. Leg Sweeps

Leg Sweeps

The Leg Sweep is a great thigh work out move that’s targeted at your inner thighs, glutes, hamstrings, and hip flexors.

How To Do:

  1. Stand straight with your feet close to each other. You can support your body by keeping your palms flat against a wall or laterally up at the shoulder level.
  2. Lift your right foot from the ground, keep your knees straight, and sweep your right foot in the front and back.
  3. Do the same with your left foot.

Sets And Reps: Do 3 sets of 15 reps

Which of these “inner thigh workouts” would you try out first? let’s hear from you


About Author

David Samuel is the Senior Writer for Porumba. He is a writer, Economist and loves research.