10-Minute Inner Thigh Workout (No Repeats!) | Leg Sculpt at Home

Inner thigh exercises are one of the number one requests I see in my DMs. So I combined nine of my favorite exercises into this one workout that you can do at home with a set of dumbbells. So let's jump right in. All right, guys, I've got nine of my favorite inner thigh targeted exercises. All you're going to need today is a set of dumbbells. I've just got my set of 20s right here. I also have a pilates ball. Don't worry if you don't have one of these bad boys. Just grab a throw pillow off your couch and. And a towel, a slider that you could use if you want to increase a little bit of that inner thigh engagement throughout this workout. So we're going to jump in. There's no warmup. There's no cool down. We're just going to walk through nine of my favorite inner thigh targeted exercises. You're going to do each exercise for 40 seconds of work, followed by a 20 second rest transition. You do it once and you're done. We're going to be in and out, knock it in and out, no warm up. So we're coming off. We're nice and warm. We're coming off leg day, and we're using this as a burnout. We're going to. We're going to start by going to sumo squats, which I was just realized. I'm like, what happens to the ball now? The ball rolls all over the place, Rachel. There we go. Look at us. We did it. Sumo squats. You can go heels slightly in, toes slightly out, and you're just going to drop into a squat and stand, and you're going to do that for 40 seconds. We go in three, two. Let's go sumo squats. So taking this wider stance and then really thinking about pulling our inner thighs together as we stand tall, that's what we're thinking about here is pulling those inner thighs together as we stand tall. Inner thighs comprised of your adductor muscles. All right, there's a couple other muscles that come into play, but mostly your adductors is what we're targeting here, the inner thighs. 40 seconds of sumo squats. Great exercise to try and go heavy. Like I said, we're coming off leg day. We're using this as a burnout. Use whatever weight you have available to you. 10 more seconds here. 10 more seconds here. Nice work, team. You got it. Finish last 5, 4, 3, 2. And recover. I'm gonna drop down to one weight. You could always stick with two weights. Or you could do this with just your body weight. Going into a lateral squat or a CAC squat. Gonna rack it up the chest. I'm gonna drop here and drop here. Lateral squats. Lateral squats. We're gonna hit those inner thighs as well as those outer glutes at the same time to your right in three, two. Let's go. So lateral. Nice. Now, if I want to get greater range of motion, I could simply pop my heels up off the ground or my toes up off the ground like that. Rotating that adductor muscle a little bit. Rotating, okay. That is going to increase the mobility of the move, the range of motion of the move. Take it at your level. Do what you feel comfortable with today. Go side to side. You pop those toes off nice. Giving you a good base of moves that you can use to target your inner thighs. Because I just get asked about it so much. So we thought, let's make a video for these guys. Let's show them our favorite inner thigh exercises. Here they are. Final 5, 4, 3, 2. And recover the curtsy lunge. Curtsy lunge. Right? So as I wrap the opposing leg behind me, so I'm thinking about wrapping. It's going to cause this inner thigh to fire up, holding me nice and strong. Drive out of it. Wrap. Holding me nice and strong. Curtsy lunges. Grab your weights. Alternate your curtsy lunge. In three, two. Let's go. So I wrap around, stand tall. Wrap around, stand tall. Nice work. Curtsy lunges. Awesome job. Definitely a leg workout. Like, we're hitting multiple muscle groups here, not just your inner thighs, but these are the exercises I would do if I was really trying to target my. They work together, right? Like, our body's a system down, right? And that's why when we get requests for, like, how do I tone this specific area or shape this area? It's like, well, that's not exactly how it works, Right. It's got to work together. But these exercises definitely do target the inner thighs a little bit more. Nice. Curtsy lunges for 5, 4, 3, 2. And recover. Now we're going to go into a sumo deadlift. So that same sumo stance you took for move one. Heels in, toes out. This time, soft bend in the knees, and you're going to hinge at the hips and stand tall. So instead of dropping the hips, we're hinging at the hips in a deadlift format. Going to strengthen the inner thighs, the low back, keep the weights close. We go in three, two. Let's go. Same format applies as a Standard deadlift. Crush some oranges in your armpits, right? Keep those weights nice and tight to the body, softening the knees. Nice. Push the floor away to stand tall, activating those inner thighs. Hinge, hinge, hinge, hinge, hinge. Push the floor away. Stand tall. Hinge, hinge, hinge, hinge. Push the floor away. Stand tall. Nice work. Awesome job, guys. Again, really think about pulling those inner thighs together as I stand up out of that. Out of this sumo deadlift. Nice work. We're going to go to lateral slide outs next. Get that towel involved. You're here for three, two. And recover. Nice work. So you can put the weights down if you want to. You could keep adding a weight to this. My legs are pretty fiery from coming off leg day. So we're gonna go right here. I'm gonna put a towel on my toe. Go left toe. I'm going to slide out, pull in, slide out, pull in. The more I focus on pushing my toes into the towel, the harder it's going to be. We go in three, two. Let's go. Slide out, pull in. It's basically a single leg squat, but by adding this slide out and now pushing your toes into the ground, you're gonna activate those inner thighs, those adductors. Really think about that. Push down, pull in. Think about that. Push down, pull in. Nice work, guys. If you're on carpet, we've heard that. Paper plates. Or a diaper. Or a diaper. We've heard that. They all work, right? You grab your kids scooter if you're outside or at the park. Oh, that's great. Slide out, roll out. Oh, yeah. Lots of ways. Lots of ways to introduce movements, whether you're outside, inside. Nice. Five, four, three, two. And recover. You're gonna do the same thing. Other side. So now the right toes are gonna go on the towel. Left foot's gonna be doing that single leg squat, working that left leg, but then working the inner thigh of that right leg. Awesome job, guys. This is move six of nine. You're crushing it. After this, we're gonna take it back to the wall for a nice wall sit. Yes. Get excited. 3, 2. Let's get that single leg. Drive those toes into the ground. Think about really pushing those toes into the ground, activating those adductors, those inner thighs. Nice work. This is something a lot of people struggle with postpartum, right? Is that true? Yes. Me specifically. Still working. I think my inner thighs are one of my weakest muscle groups. I really struggled with SPD pelvis pain, which caused me to avoid exercises like this because it caused pain during pregnancy and even into postpartum. And so I'm still working on strengthening my inner thighs for functional purposes to help combat that SPD that I'm still dealing with today after three babies. Nice work. 5, 4, 3, 2. And recover. Awesome job. Towel goes by the wayside now. If you have that ball, you're going to grab it. You could use a kid's squishy ball. My kids got, like, the silent basketball. That would be great. I have the pilates ball. You could also use a throw pillow from your couch. We're going to go into a wall sit and to place the ball between your knees, slide your back down the wall, get nice and comfy here. Gonna hold this wall sit for 40 seconds. And as we do, you can just go through squeeze contractions to really get engagement. I like this one. Pulse, pulse, squeeze, and hold. Pulse, pulse, squeeze, and hold. Pulse, pulse, hold. Pulse, pulse, hold. Ooh, do you feel that fire? Pulse, pulse, hold those inner thighs. Pulse, pulse, hold. This is one of my staple moves that I did postpartum. Rachel. The wall sit. Low impact, really easy. You could literally be holding a baby. Make it harder. Yeah. Get those biceps turned on. Hold the baby at the same time. Pulse, pulse, hold, hold. For the final five. Squeeze that ball for four, three, two, and one. Come out of it. Awesome job. You got two moves left, and we're actually going to do them from the ground. So you're going to take that ball or throw pillow, whatever you have, you're going to place it between your knees. Remember clamshell? You've done clamshell, where you open your legs. We're doing a reverse clamshell. So as I lift my hips off the ground, I'm actually squeezing into the ball. Hips lower, lift, squeeze. We go in three, two. Lift the hips, squeeze the ball, and hold. Two, three, release. Relax, Lift, squeeze, two, three. Relax. Lift, squeeze, two, three. You're going to feel your obliques fire up at the same time. Another really great pelvic floor. Core exercise, inner thigh exercise. Our inner thighs work so succinctly with our pelvis. It's really important that we strengthen these muscles, right? To help stabilize our pelvis. Every day as you walk, your hips are shifting right here. Nice. Lift and squeeze and hold. Hold. Final five. Squeeze that ball for four, three, two. And recover. Same thing. Other side, guys. Awesome job. Just going to flip those hips over. Keep that ball with you between your legs. Same thing. Reverse clamshell. As you lift the hips, think about pressing into the ball, squeezing it as hard as you can. Both inner thighs are going to be so engaged. We lift in three, two. Lift and squeeze into that ball for three, two. Recover and relax. Lift and squeeze. Two, three. Nice work, guys. Last move right here. This is it. Squeeze, two, three. And now hopefully you just have like nine exercises in your wheelhouse and you can just pick one of these. If you're trying to strengthen your inner thighs like I am, I just choose one of these. I'm really prone to the wall sit, ball squeeze or this move to finish my my workout with. Right. Just one extra thing that I can do to get 1% better at strengthening my inner thighs. Something I've been struggling with since having babies. Right. So hopefully you enjoyed this workout and you can come back and reference one of these. Nice final hold for 5, 4, 3, 2. And recover. There it is. 10 minute inner thighs. In and out. Cross your rage. I know, it's like a little ball tap. Awesome job, you guys. We'd love to see you back on the mat for another workout soon. Awesome job knocking out that workout. I hope you loved it. If so, hit subscribe to my YouTube channel. I've queued up another muscle specific workout right here you might enjoy. Otherwise, I'd love to invite you to join me for a two week strength challenge. I've queued it up for you right here. Love to see you there.