Inner Thigh Workout: How to Train Your Interior Legs Hard

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Follow along with Pat Chadwick as he shows you an inner thigh burn workout. This is a perfect workout to practice daily to slim down and tone up those inner thighs super fast! Today’s workout is a 10-minute workout that consists of 8 different exercises, with 45 seconds to work and 15 seconds to rest. 

It is highly recommended that you train your legs on a weekly basis as it will increase your muscle building and fat-burning potential. This is due to the spikes of a muscle-building hormone called Testosterone. According to research, resistance training will improve your physical performance, walking speed, movement control, cognitive capacity, and self-esteem.

What Muscles are Worked by this Inner Thigh Workout?

The primary muscles worked are the quadriceps, vastus medialis, vastus lateralis, glutes, hamstrings, adductor, and hip flexors. The secondary muscles worked are the abdominals and calves. The majority of these exercises are  compound movements which mean multiple muscle groups are being worked simultaneously.

What Level is this Inner Thigh Workout?

This workout is for all fitness levels as the exercises below are beginner’s friendly movements that you will perform at a slow pace to focus on form. The intensity of this workout is relatively high as you will work for a long period with small breaks in between. Take breaks when you need them – just don’t give up!

Best Inner Thigh Workout

Wide Squat Pulses

  1. Stand tall with your legs wider than shoulder-width and feet pointing slightly outwards. Your arms are down by your sides and your torso is upright. 
  2. Inhale as you lower down by bending your knees until they’re at 90 degrees, while simultaneously clasping your hands together at the center of your chest to counterbalance. Keep your core tight.
  3. Perform 3 pulses at the bottom position (bouncing up and down with your knees bent at a small range of motion).
  4. Exhale as you extend your legs and return to the starting position.
  5. Repeat this movement for 45 seconds. This exercise is similar to the goblet squat as it takes a wide stance position to put more emphasis on the glutes and inner thighs. Find out more exercise variations for your routine in this goblet squat tutorial.

Squat Side Kicks

  1. Stand tall with your legs slightly wider than shoulder-width and your toes are pointing slightly outwards. Your arms are down by your sides.
  2. Inhale as you drive your hips back by bending at the knees. Lower down until your knees are at 90 degrees. Your core is tight throughout this movement.
  3. Exhale as you push your heels into the ground and extend your legs to return to the starting position. 
  4. Extend your right leg outward to the right, followed by doing a squat. On the next rep up, you will extend your left leg outward to the left.
  5. Repeat this alternating movement for 45 seconds. You can learn more about this and its variations in this bodyweight squat tutorial.

Inner Thigh Lifts 

  1. Lie on your right side with your head resting on your right hand. Your right leg is extended and your left leg is bent with your left feet flat on the floor behind. Place your left-hand flat in front of your stomach to increase stability. Keep your core tight.
  2. Exhale as you lift your right leg as high as you comfortably can. Keep your leg straight – do not bend the knee. 
  3. Inhale as you slowly return your right leg to the starting position. 
  4. Repeat this movement for 45 seconds, followed by working on your opposite side in the next round.

Jumps Squats

  1. Stand tall with feet slightly wider than shoulder-width and arms down by your sides.
  2. Inhale as you bend your knees to descend to squat. Lower down until your thighs are parallel to the ground, whilst simultaneously clasping your hands together at the center of your chest to counterbalance. Brace your core.
  3. Exhale as you push through the heels of your feet to explosively propel the body off the ground, extending through your legs. Slice/extend your arms as you jump up to assist with the airborne. 
  4. Safely land on your toes with your legs bent and lower down into a squat again to prepare for the next jump.
  5. Repeat this movement for 45 seconds. If this movement is difficult, you can practice ordinary squats. We have covered 4 variations of this exercise in this jump squats tutorial – Be sure to check it out!

Lateral Lunges

  1. Stand tall with your feet wider than shoulder-width and feet pointing outwards. Your torso should be upright and your weight on your heels. 
  2. Inhale as you bend your right knee to shift your body weight to your right leg, whilst keeping your left leg straight. Lower until your right knee is at 90 degrees. You can clasp your hands together at the center of your chest as you do this.
  3. Exhale as you push back up and return to the starting position. Keep your core tight throughout this movement. 
  4. Perform this on the opposite side.
  5. Repeat this alternating movement for 45 seconds. We have covered 6 different lunge variations in this lunge tutorial – Check it out, and implement them in your routines!

Squat + Adductor Kick

  1. Stand tall with your feet slightly wider than shoulder-width, with your torso upright, arms down by your sides, and toes pointing outwards. 
  2. Inhale as you squat down by pushing your hips back as if you’re sitting on a chair, keeping your core flexed. Lower down until your thighs are parallel to the ground. 
  3. Exhale as you extend your legs and return to the starting position, followed by adducting your right leg (kicking) inward to the left. 
  4. Return your leg to the starting position, followed by doing a squat and adducting your left leg.
  5. Repeat this squat and single-leg adduction movement for 45 seconds.

Side Leg Circles

  1. Lie on your right side with your legs extended and feet stacked on top of each other. Your head is resting on your right palm and your left hand is placed on your left hip. 
  2. Raise your right leg approximately 6 inches off the ground and draw small forward circles from the hip. Keep your core tight and maintain a steady breathing pattern.
  3. Repeat this movement for 45 seconds, followed by doing the same on the opposite side for 45 seconds.

Lateral Lunge + Adductor Kick 

  1. Stand tall with your feet hip-width apart and your arms down by your sides. Keep your core tight and your torso upright. 
  2. Inhale as you step your right feet out wide to the right-hand side whilst keeping your left leg straight. Clasp your hands together at the center of your chest as you do this. Descend until your right thigh is parallel to the ground. 
  3. Exhale as you return to the starting position, followed by adducting your right leg.
  4. Repeat this movement on the opposite leg and alternate between both sides for 45 seconds.

Thank you, and congratulations on completing this workout. You won’t regret taking those 10 minutes for yourself! Remember that if you need more breaks – Take them!! I recommend switching up your workouts to give your muscles enough time to recovery and an opportunity to target different muscle groups. If you want to challenge your body in another way, check out this complete back workout and complete ab workout – See you there!


All Lower Body Workouts

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