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Best Inner Thigh Exercises for Women

Most women who are looking to strengthen their thighs partake in fitness regimes but take a longer time to get results. There are specific exercises, that if embarked on, can stabilize the hips, knees, lower back, and core through the strengthening of the thighs.

The best inner thigh exercises include routines that involve cardiovascular and strengthening exercises. There’s another that also focuses on the mind-muscle connection. This is done by intensively thinking about engaging the muscle.

Below are some of the best inner thigh exercises for women

Plie Squat

Plie Squat is done to strengthen the legs, calves and inner thighs. It is a variation of squat that you all know but this type increases motion range of the hips.


  • Stand straight with your feet extremely apart from each other.
  • With your two hands stretched horizontally, tuck the tailbone and engage your core. Go down slowly to focus on your inner thighs while the knees is over your ankles.
  • Straighten your knees to engage your glute, then gently come back up.


Lateral Squat Walk

A resistance band is used around the thighs to strengthen it. It creates control and enhances both the concentric and eccentric parts for mobility. This exercise targets the thigh and glutes.


  • Place a resistance band over your ankle or lower thighs.
  • Ensure you stand with your feet wide apart, at a hip-width distance.
  • With the chest upright and spine standing tall, push you bum backwards and slowly squat.
  • While in a squat, walk 10 steps to the left to keep tension with the band. Restart, then walk 10 steps the opposite direction while still in a squat.


Inner Thigh Heel Pulses

Although research is still ongoing in this area, inner thigh heel pulses is effective for toning the muscles of the thigh, core and glutes.


  • Lay down on any of your sides with your entire body in a plane.
    Next, place the tips of your finger on the floor to get your body stabilized.
  • Lift the arm at the top towards the ceiling to a vertical position
  • Now, engage the glutes and core. Then rotate the your toes when you squeeze your two heels.
  • Simulataneous raise your two legs off the ground and hold position for 10 seconds. Release then repeat routine on the other side.

Ball Squeeze

Ball Squeeze has been described as a vintage exercise routine but very effective for strengthening the inner thighs.


  • With your feet apart in a hip-width distance, stand upright.
  • Get an exercise ball that can fit into your thighs and place between.
  • Push your bum backwards to a position of sitting on a high squat.
  • Then use your thighs to squeeze the ball, restart and repeat.

Glute Kickbacks

There several exercise routines that can tone the glutes and strengthen the inner thighs. They include the glute kickbacks which targets the supporting muscle on the leg.


  • Like in lateral squat walk, place a resistance band on your thighs.
  • With your feets at hip-width distance apart, engage your core while you keep your spine long as you stand against a wall.
  • Keep one of your legs straight and firmly on the ground, then float the other behind you. Gradually, low down again to reach the floor.
  • Switch legs and do the same routine.

Hip Bridge with Pulse

To stabilize your knee and strengthen your inner thighs, engage in hip bridge with pulse.


  • You also need to make use of the resistance band for the hip bridge exercise.
  • Lay flat on your back, bend your knees and keep your feet flat.
  • With your shoulder glued to the floor lift your pelvis upwards.  Pulse your knees then lower your pelvis. Repeat routine.

Inner Thigh Raise

Inner thigh raise is quite a simple routine but effective for strengthening the inner thighs. However, this requires focus and control for impact to be made.


  • Lay down on any of your sides with your entire body in a plane.
  • For stability, place your fingertip on the floor and in your front.
  • Bend your right leg over your left or whichever is convenient first and then, engage your core.
  • With the bottom leg straight, lift the same leg two inches and lower back two inches. Repeat the routine on the other side.



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