5 Best Inner Thigh Exercises

Inner thighs don’t get much loveuntil you try to change direction fast, stabilize in a lunge, or keep your knees from wobbling during squats.
Then suddenly your hip adductors (the muscles along your inner thigh and groin) become the main characters.
The good news: you don’t need a fancy machine or a “thigh day” playlist to train them. You need the right moves, solid form, and a plan that doesn’t
feel like punishment.

This guide breaks down the 5 best inner thigh exercises (a mix of strength, stability, and real-life athletic usefulness), plus
exactly how to do them, what to avoid, and how to program them into your week without turning your legs into angry noodles.

Quick Anatomy: What “Inner Thigh” Actually Means

When people say “inner thigh,” they’re usually talking about the hip adductors: a group of muscles that pull your leg toward your
midline and help stabilize the pelvis and hips. They work hard during walking, running, cutting side-to-side, skating, soccer, tennis, basketball,
and basically any moment your body says, “Please don’t let my leg fly off to the side.”

Strong adductors support lower-body stability, help your knees track more smoothly, and can make single-leg work feel less like a
circus trick. And no, you don’t need to “spot reduce” anythingtrain these muscles for performance, resilience, and balanced strength.

How to Use This List

• Pick 2–4 exercises per session depending on time and training level.
• Prioritize controlled reps over chasing exhaustion.
• Stop if you feel sharp pain in the groin/hip/knee (muscle effort is fine; “uh-oh pain” is not).
• If you’ve had a prior groin/adductor strain, progress gradually and consider guidance from a qualified coach or clinician.

The 5 Best Inner Thigh Exercises

1) Copenhagen Plank (Adductor Side Plank)

If inner thighs had a “final boss,” this would be it. The Copenhagen plank trains the adductors in a way that’s highly relevant to
real movementyour inner thigh working hard to stabilize the hip and pelvis while the rest of you tries to stay in one piece.

What it trains: hip adductors, obliques, glute medius (hip stability), core anti-rotation

How to do it (beginner-friendly setup):

1. Lie on your side next to a bench, sturdy chair, or low box.
2. Place your top leg on the bench (start with your knee on the bench if you’re new; progress to ankle/foot later).
3. Prop on your forearm, shoulder stacked over elbow, body in a straight line.
4. Lift your hips so your body forms a long plank from head to feet.
5. Hold 10–30 seconds per side, breathing slowly and staying tall through the ribs.

Common mistakes (and fixes):

• Hips sagging: shorten the hold, use knee-on-bench version, and squeeze glutes lightly.
• Shoulder discomfort: stack elbow under shoulder; press the floor away; keep neck long.
• Cramping: start with very short holds (5–10 seconds), rest, repeat.

Progressions: knee-on-bench → ankle-on-bench → longer holds → add slow “hip dips” with control.

Programming: 2–4 sets of 10–30 seconds per side. Rest 45–75 seconds between sets.

2) Lateral Lunge (Side Lunge / Adductor Lunge)

The lateral lunge is a must-have because it trains the adductors the way they’re often challenged in real life:
decelerating and controlling side-to-side motion. If you play sportsor just want hips that behave when you step awkwardly off a curbthis helps.

What it trains: adductors (especially on the straight leg side), glutes, quads, hip mobility, balance

How to do it:

1. Stand tall with feet about hip-width.
2. Step wide to the right. Keep toes mostly forward (a slight outward angle is okay).
3. Shift hips back and bend the right knee while the left leg stays long.
4. Keep chest proud, spine neutral, and the right knee tracking over toes.
5. Push through the right foot to return to center. Repeat both sides.

Form cues that instantly make it better:

• Think “sit back” more than “drop down.”
• Keep the long leg’s foot flat if possible (heel down helps adductor loading).
• Move smoothlyno dive-bombing into the bottom.

Regressions: smaller step, use a support (hand on wall or chair), reduce depth.

Progressions: hold dumbbells, add a pause at the bottom, try a slider lateral lunge for extra adductor demand.

Programming: 3–4 sets of 6–10 reps per side, controlled tempo. Rest 60–90 seconds.

3) Sumo Squat (Wide-Stance Squat)

The sumo squat is a classic for a reason: a wider stance increases inner thigh involvement while still building serious lower-body strength.
It’s also easier to scalebodyweight, goblet, kettlebell, dumbbells, you name it.

What it trains: adductors, glutes, quads, bracing, hip external rotation control

How to do it:

1. Take a wider stance than your usual squat, toes turned out slightly.
2. Brace your core like you’re about to be lightly poked in the stomach (not like you’re trying to become a statue).
3. Lower down by bending knees and hips, keeping your chest tall.
4. Track knees in line with toes (avoid collapsing inward).
5. Drive up through midfoot/heel, squeezing glutes at the top.

Common mistakes:

• Too-wide stance: if you can’t keep feet grounded or knees tracking well, narrow slightly.
• Knees cave in: think “spread the floor” gently and keep tension through the hips.
• Rushing reps: use a 2–3 second controlled lower for better muscle engagement.

Programming: 3–5 sets of 8–12 reps. If loading heavy, use 4–6 reps with longer rest.

4) Glute Bridge With Ball (or Pillow) Squeeze

This one is sneaky: it looks easy, then your inner thighs start sending strongly worded messages. The squeeze adds targeted adductor activation while
the bridge trains glutes and pelvic stabilitygreat for people who sit a lot or want better hip control.

What it trains: adductors (isometric squeeze), glutes, hamstrings, core/pelvic stability

How to do it:

1. Lie on your back, knees bent, feet flat about hip-width.
2. Place a small ball, yoga block, or firm pillow between your knees.
3. Squeeze the object gently but firmly (about 6–7/10 effort).
4. Keeping the squeeze, lift hips into a bridge until your body forms a straight line from shoulders to knees.
5. Hold 1–2 seconds at the top, then lower with control.

Make it feel better (and safer):

• Keep ribs down (don’t arch your low back to “get higher”).
• Push through heels and keep your neck relaxed.
• If hamstrings cramp, bring feet slightly closer to your glutes or reduce range.

Programming options:

• Reps: 3 sets of 10–15 reps
• Holds: 3–4 sets of 20–40 seconds (bridge up + squeeze the whole time)

5) Side-Lying Adductor Lift (Inner Thigh Raise)

Sometimes you want a direct, no-drama adductor exercise. The side-lying adductor lift is an excellent “accessory” move to build baseline strength and
controlespecially helpful if your inner thighs fatigue early in lateral movements.

What it trains: adductors (focused), hip control

How to do it:

1. Lie on your side. If you’re working the bottom leg, bend the top leg and place the top foot on the floor in front of you.
2. Keep bottom leg straight, toes pointing forward (or slightly up).
3. Lift the bottom leg a few inches off the floor without rolling your hips back.
4. Pause briefly, then lower slowlyavoid letting it “thud” down.

Form checks:

• Hips stacked (don’t rotate your torso open).
• Small range is fineadductors often work best with controlled, modest lifts.
• Think “lift from the inner thigh,” not “swing the leg.”

Progressions: add ankle weights, slow tempo (3 seconds down), or add a 10-second hold on the last rep.

Programming: 2–4 sets of 12–20 reps per side.

How to Build an Inner Thigh Workout (Without Overthinking It)

Option A: Add-On to Leg Day (10–15 minutes)

• Sumo Squat: 3 x 8–12
• Lateral Lunge: 3 x 6–10/side
• Side-Lying Adductor Lift: 2 x 15–20/side

Option B: Minimal-Equipment Home Routine (15–20 minutes)

• Glute Bridge + Pillow Squeeze: 3 x 12–15
• Lateral Lunge (bodyweight): 3 x 8/side
• Copenhagen Plank (knee-on-chair): 3 x 10–20 sec/side

Option C: Athlete-Friendly Strength + Stability

• Copenhagen Plank: 4 x 15–25 sec/side
• Slider Lateral Lunge (or deep lateral lunge): 3 x 6–8/side
• Sumo Squat (loaded): 4 x 6–8

Warm-Up Tips for Inner Thigh Training

Inner thighs tend to complain when you go from “zero” to “side-to-side intensity” instantly. A short warm-up helps:

• 2–3 minutes of easy cardio (marching, light bike, brisk walk)
• 10 bodyweight sumo squats (slow and controlled)
• 6–8 lateral lunges per side (shallow range)
• Optional: gentle adductor rock-backs or hip circles

Safety Notes (Because Your Groin Is Not a Rental Car)

• Sharp pain is a stop sign. Muscle burn is normal; stabbing pain is not.
• Start with short Copenhagen holds if you’re newthis is a high-demand move.
• Increase difficulty one variable at a time: more reps OR more load OR more range.
• If you’ve had a prior groin strain, keep early sessions conservative and focus on control.

of Real-Life “Experience” With Inner Thigh Training

Since I can’t claim personal gym war stories (I’m software in a trench coat), here’s the kind of experience people commonly report when they start
training adductors consistentlyand what coaches often notice in everyday training settings.

Week 1 feels weird. Not “bad weird,” more like “I didn’t know I owned muscles there.” The inner thigh burn is different from quads or
glutes. People often feel it closest to the groin during side-lying lifts or Copenhagen planks. That’s normaljust keep the intensity reasonable.
The most common early mistake is doing too much too soon, especially with Copenhagens. A 10-second hold done well can be more effective than a
shaky 30-second hold that turns into a hip-sag festival.

By weeks 2–3, movements feel steadier. Lateral lunges usually improve first. People notice they can step wider, control the bottom
position, and push back to center without feeling like their knee is drifting. In sports, that translates to cleaner cuts and less “wobble” when
changing direction. In daily life, it can show up as better balance stepping sideways, getting in and out of a car, or moving awkwardly while carrying
something (like a laundry basket that’s definitely not heavier than you… definitely).

People also notice their squats feel more “connected.” With stronger adductors, sumo squats often feel smoother at the bottom because
the hips have more support. The cue that works for many lifters is “push the floor apart gently,” which helps prevent the knees from collapsing inward.
Strong inner thighs don’t replace good glute strength, but they do help your legs work as a team instead of a group project where nobody responds in the chat.

One underrated benefit: fewer cramps and less surprise tightness. Some people who get occasional inner-thigh cramps during workouts
notice that consistent, progressive training reduces how often that happens. The key is progressive loading and adequate recoveryadductors respond
well to steady practice, not random punishment.

The biggest “aha” moment is realizing inner thigh training isn’t about chasing soreness. It’s about building strength and stability
so your hips and knees behave under pressure. If you want the habit to stick, keep it simple: pick one compound move (sumo squat or lateral lunge),
one stability move (Copenhagen plank), and one accessory (bridge squeeze or side-lying lift). Do that 2–3 times per week, keep the quality high, and
you’ll build inner thigh strength you can actually use.

Conclusion

The “best” inner thigh exercises are the ones that train your adductors in different ways: strong and controlled in a squat pattern, stable during
side-to-side movement, and resilient under isometric holds. Start with manageable progressions, focus on form, and treat your adductors like the
important stabilizers they arenot an afterthought. Your hips, knees, and overall lower-body strength will thank you (quietly, because joints aren’t
big on public speeches).