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Best Inner Thigh Exercises

Let’s cut through the rubbish, and let’s build big wheels. The legs, like any other muscle, grow from one thing: progressive overload. Forget the spot-reducing “inner thigh exercises” and focus on the compound movements that will shape your entire lower body into greek god status. I’m talking squats, deadlifts, lunges, RDLs, bulgarian split squats… get stronger on these exercises, and your legs will look freaking epic, especially your inner thighs. Let’s get an in-depth look at the exercises you’ll want to be doing to build the best legs of your life.


Exercise #1 Squats


Any worthwhile weightlifting routine will have at least some variation of the squat involved, and for good reason: it’s one of the most effective lower body exercises you can do. Incorporate heavy squatting (roughly 4 to 6 or 5 to 7 reps, 3 sets) at least once per week on leg day, and I guarantee you’ll be seeing some pretty awesome leg gains. Remember, get stronger, eat right, and keep your form in check. No half-squatting (quarter squatting). Hit at least parallel!

increase your squat

Exercise #2 Deadlifts


Nothing like the good old fashioned deadlift. The deadlift works your entire body (except for your pressing muscles) and hits the lower body especially hard. You won’t be seeing results just for your inner thighs either, you’ll be finding gains all over! I personally like to incorporate deadlifts as the first exercise on back day, and I think you’ll find it beneficial to do the same. Whether you like to pull sumo or conventional, both will carry over tremendously to your inner thighs and legs.


Exercise #3 Romanian Deadlifts


These mostly target the hamstrings, but will also contribute to overall leg strength and size. Remember, compound movements will give you the most bang for your buck because they involve the largest amount of muscle groups worked. RDLs are no exception to this. Oh, and RDLs also help you build an awesome butt (for you ladies out there).


Exercise #4 Lunges (Barbell and Dumbbell)


Lunges are easily one of the best leg exercises you can do. The lunge is mostly thought of as a quadriceps exercise, but it also relies on the hamstrings and glutes as well. I find barbell lunges easier to progress on as opposed to dumbbell lunges, but do what works best for you, and add weight over time.

how to do a lunge

Exercise #5 Bulgarian Split Squat


I find it a shame that the Bulgarian split squat isn’t as widely used as it should be, although it is becoming more popular among strength coaches and bodybuilders alike. The BSS heavily relies upon the quads, glutes, and inner thighs, while the stabilizers of the movement include the calves and hamstrings. It takes some practice, but once you get the technique down you’ll be building your legs beautifully.


Take-Home Message


If you want to build your inner thighs, you need to go back to the principles. Progressively overloading your legs on compound movements won’t just shape your inner thighs, but your entire legs and body as well.


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James Braun

James Braun

Writer and expert

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