When you miss your leg day, you miss many larger muscle groups of your lower body. It can turn your fitness into an athlete.

If you want to train your thighs, you need to focus on 3 muscle groups – quads, hamstrings, and the inner thighs.

Many people often ignore inner thighs or adductors, which is the wrong thing to do. By ignoring it, you are missing building an important body muscle.

The inner thigh exercises not only help you to grow the thighs but also help to grow your glutes. Thus, these exercises also do the work of leg press for glutes

We will tell you the best exercises to help train the inner thighs.

Top exercises for inner thigh exercises

Squeeze and lift

In this exercise, there will be a small range of motion; thus, it is a great choice for people with weak inner thighs.

Follow the below instructions to perform this exercise:

  • Use a small ball and place it between your ankles. Lie on one side, supporting with a bent arm. For strength, bend the arm on top and place the hand on the floor in front of the chest.
  • Lengthen the legs and then take the bottom leg towards the top leg to take both legs about six inches off the ground. Now, stay in the same position for around five seconds.

Stability ball squeezes

The exercise is perfect for training the inner-thigh muscles and even helps strengthen the core. So, there are multiple leg press muscles worked by this exercise.

Follow the below steps to do this exercise:

  • Be on your back with your legs stretched in front of you. Now, place the stability in between the calves.
  • Squeeze the ball as hard as possible for 30 seconds once it is in position.

Pilates ring squeezes

The Pilates ring is an amazing tool for targeting and enlarging the inner thighs. One can also use a stability ball or pillow in case of the absence of the ring.

Use the following steps:

  • Take a chair with the Pilates ring between the thighs and above the knees. Sit tall by engaging the core.
  • Squeeze and hold the position for 30 seconds.


The exercise works for the total lower body like leg press; however, the lateral lunge moves target the inner thighs.

Make sure to follow these steps:

  • Keep the workout slider or small hand towel under your shoes on a smooth surface.
  • Squat and move the slider-behind-the-leg out to the side, away from your body. Get low as you can.

Sumo squats

Sumo squats are an exercise that can help strengthen and tone the legs and make your joints more flexible and give you a good athletic body.

To benefit more from this exercise, one must stand with the legs wider than normal and toes outwards.

To perform this exercise, follow the below steps:

  • Stand with the feet apart, more slightly than the shoulder distance, and keep the torso as upright as possible.
  • Lower your butt, so it is below your knees’ level while bending your knees.
  • As you come up, push the knees out. Keep the chest open, engage the abs, and squat down.

Goblet squats

It is a variation of squats that work on many lower-body parts like the legs, core, glutes, and lower back.

To perform this exercise, follow the below steps:

  • Keep the legs wide apart and turn the toes toward the room’s corners.
  • Then, if possible, hold a large weight in both hands. The weight is suggested between 12 and 25 pounds, depending on your degree of fitness.
  • Take the weight using the legs, and do squats up & down.

Side lunges

The exercise will help to train your inner thighs, core, hip, glutes, and many other lower-body muscles. Thus, it will help train the inner thighs and improve your lower body.

Follow the below steps to perform this exercise:

  • Stand straight by engaging your core.
  • Take one leg to the side by bending the knee at 90 degrees, and lean the body weight into that leg. Now, step out as far as it is comfortable and keep your toes forward by engaging the core.
  • Now, use the opposite inner thigh and core to pull the body back to an upright position.


At last, we would say that training the inner thighs is important, but sadly, people ignore training this muscle due to a lack of knowledge about its importance.

People can train their thighs by using the exercises mentioned in this post. These can be fruitful and give you positive results if you are consistent.