How to Get Inner Thigh Muscle Strength [7 Easy Ways]

Adductors (inner thigh muscles) are a common area many women want to target but don’t know how to get meaningful results. Here’s how to get your inner thigh muscles stronger and more defined without needing a gym membership or a personal trainer. 

1. Dance with Purpose

Inner thigh strengthening exercises for dancers are as easy as dancing with purpose. Dancing is an amazing way to strengthen and tone your inner thigh muscles. Every form of dance, from ballroom to hip hop, will work your thighs and help you reach your goal. 

To get the most from your dances, make sure to use a full range of motion on each movement. It’s not uncommon, especially during a long or grueling rehearsal, to start minimizing your movements. When you’re tired, committing to a jeté or getting low enough in your grand plié can feel impossible, so you only provide minimal effort. Fight that urge and choose to commit to the movements. It takes more energy, but dancing with purpose and intention can be a quick and fun way to strengthen your legs.

If you want to specifically target your inner thighs through dance, practice more ballet. Ballet provides a great inner thigh workout for women because it demands a high degree of control and strength, and even the simplest steps like a plié or tendu can be used to strengthen your inner thighs. With each step, remember to activate your core and take your time through the step to control each movement. This extra attention during rehearsal can help transform even the most basic class into a meaningful workout. 

2. Squat Variations

Squats are bodyweight exercises that strengthen your thighs, glutes, and core. There is a wide variety of squats to help you target different muscle groups as well as add a fresh feel to your workout. 

Here are just a few variations you can try to strengthen your inner thighs. 

• Basic squat

• Sumo squat

• Bulgarian split squat

• Pistol squat

• Plié squat

• Side-kick squat

• Cossack squat

No matter which squat variation you choose to go with, take your time to do a full range of motion throughout the squat, controlling yourself on the way down and back up. Rather than focusing on how many reps you do, focus on the time—one minute of action followed by one minute of rest.

3. Lunge Variations

Lunges help strengthen your lower body while also raising your heart rate. A forward lunge can become monotonous, so it’s important to use a wide range of variations. Each variation can help strengthen your inner thigh muscles as well as your glutes, quads, and hamstrings. Here are a few lunge variations you can use to strengthen and tighten your inner thighs. 

• Forward lunge

• Curtsy lunge

• Lateral lunge

• Reverse lunge

• Jump Lunge

No matter which variation you choose, remember slow, controlled movements will always give you better results than rushed reps. 

If these variations become easy and you’re still looking for more strength, consider adding extra weight to each variation in the form of a kettlebell or dumbbell. 

4. Step-Ups

Step-ups are a great way to work your legs, require no additional weights, and can be done at home, in the park, or wherever you are as long as you can find a box, bench, or even a sturdy chair. This exercise brings together the movement of a lunge with a stepping up activity to target your butt, quads, and upper hamstrings. 

5. Inner Thigh Lift

Working out your inner thighs is difficult because they are a secondary muscle group that pairs with other muscle groups for basic movements. Inner thigh lifts are one of the few exercises that isolate the adductor muscles in your inner thigh and can help tighten and tone that area. 

6. Leg Swings

Another exercise that can help you exercise your inner thighs, and requires no additional weights or equipment, is leg swings. Runners often use these during their warm-up to stretch the hip joint and muscles. 

When doing leg swings, remember to use both forward-backward leg swings and lateral (left to right) leg swings. 

7. Jumping Jacks

It’s a classic move from elementary school PE classes, but jumping jacks can help you strengthen your inner thighs while also getting in a good cardiovascular workout. 

To help target your inner thighs and glutes, be mindful of those areas of your body once you’re comfortable with the basic actions of the jumping jacks. To do this, keep your glutes clenched and tight throughout the exercise. 

Consistency Is the Key

It doesn’t matter how hard you try or who you are, you’re not going to see results if you aren’t consistent. It can take weeks, or even months, for you to see the changes you’re looking for. Remember to stay positive and keep trying. Even if you can only dedicate a little time to doing a small exercise or dance, it is a step in the right direction to help you reach your goal. 

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