10 Effective Inner-Thigh Exercises for Strong, Sculpted Legs

Toning the inner thighs helps keep your legs and hips balanced and strong—plus there’s something so satisfying about feeling confident like a rock star in your favorite jeans. There are several fitness machines and products that are marketed as miracle inner-thigh toners, but most of them seem too gimmicky to be legitimate. So, to learn which inner-thigh exercises are actually effective, we reached out to two fitness pros for their top recommendations. They helped us curate a great inner-thigh workout that can be done at home—no gym required.

The best part? You don’t need any fancy equipment to get started. A ball or Pilates ring is suggested for some of these moves, however, a towel or small pillow works just as well. For the sliding exercises, a gliding disc or slider placed under your foot helps provide an unstable surface to really work your legs, but a paper plate can be just as effective. Make sure you warm up with a 10–15 minute walk or a run before starting these exercises—and then get ready to burn out those legs.

Keep reading for 10 expert-approved inner-thigh exercises to help you sculpt and tone your legs in no time.

Safety and Precautions

In general, our experts say that these inner-thigh-sculpting moves should be safe for everyone. However, if you have any lower-body or back injuries, you should consult your doctor, physical therapist, or a certified personal trainer before attempting the exercises. And, across the board, if you experience any pain or discomfort during a move, stop immediately.

Be sure to progress the amount of targeted exercise you do gradually to prevent excessive soreness and injury. For example, try just two or three exercises the first day, then give yourself a day or two off. Add one additional exercise to your routine at a time, taking rest days in between as needed. Balance out the muscular work with stretching, foam rolling, or other mobility exercises.

To prevent lower-back strain, focus on consciously engaging your glutes and core during each movement, and use proper posture and form. Avoid rounding your back. Lastly, when using weights, always wear proper footwear, like supportive training shoes.

Myths

Our experts say the most common misconception about inner-thigh exercises is that the only reason to do them is if you’re driven by a desire to change your appearance. “There are many benefits from working your inner-thigh muscles. Naturally, aesthetics are high on the list—making your legs look stronger and slimmer,” says Beckwith. “However, working the inner-thigh muscles also helps stabilize your hips and knees and keeps the kinetic chain strong.”

Also, keep in mind that doing a bunch of inner-thigh moves won’t necessarily make your legs slimmer. “Getting a thigh gap is all down to genetics and the shape of your hips. It has nothing to do with excess fat or being overweight,” notes Beckwith. “Focus on working all your muscles in your legs—work your legs remembering that muscles are 3D, not 2D—and don’t focus on the [elusive] illusion of a thigh gap. Focus on strength and stability and wrapping your joints in muscles to protect them.”

Robinson adds that, rather than focusing on how you look, you should focus on the body-empowering way you feel when you get stronger. According to Robinson, toning up our inner thighs “makes a difference in the way we all feel about our bodies, and everyone wants to feel strong and toned in all the right places.”