You're all about growing your legs and booty, but don't forget the inner thighs! They need attention too, and these are the 20 best leg exercises to target your inner thighs. As a bonus, there are three inner thigh workout videos at the end you can follow along to.
Stand with your feet a few inches apart, with your right foot on the plastic lid. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that's not moving.
This completes one rep.
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Alternating Side Lunge
Start with your feet directly under your hips. Step your right foot wide to the side coming into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.
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Side Lunge to Curtsy
Holding a five- to 10-pound weight in your right hand, side lunge to the left, bringing your right hand to your right foot. Lower your butt as much as possible while sinking back into your heels. Keep your toes pointed forward and your left knee bent to no more than 90 degrees.
Push off gently with your left foot, and come into a curtsy position with your left leg crossing behind your right as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward.
This completes one rep.
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Jump Squat Heel Click
Begin with the feet slightly wider than your hips, bend your knees, and, keeping your weight in your heels, squat.
Jump up as high as you can and bring your feet together so they touch.
Land quietly back into a squat. This completes for one rep.
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Crossover Lunge
Stand with your feet shoulder-distance apart. Grasp a dumbbell in each hand or a medicine ball. Extend your arms down at your sides if you are holding dumbbells, or hold the medicine ball in front of you with arms extended.
Take a large step diagonally forward with your right foot, planting your foot at the 11 o'clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbells toward your upper arms or the medicine ball toward your chest.
Extend your legs, lift your right knee and bring it in toward your chest, and lower your arms. Step back with your right leg, this time lunging behind your torso and stepping back to the 8 o'clock position. As you sink down into the reverse lunge, complete another bicep curl.
This completes one rep.
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Sumo Squat With Side-Arm Raises
Stand with legs wide and toes pointed outward slightly. Hold a pair of dumbbells in your hands with your arms straight and your palms facing down.
Bend your knees until your knees are over your ankles while raising your arms to just below shoulder height. Arms should be in line with your legs — you should see the weights in your peripheral vision.
Straighten your legs and lower your arms simultaneously to complete the rep.
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Narrow Squat
Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.
Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
This counts as one rep.
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Gate Swings
Begin standing with your feet together. Hop your feet wide apart, and come into a deep squat, bringing your hands to your thighs. Your toes will be pointed outward.
Push off your thighs with your hands for leverage as you jump your legs together to complete one rep.
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Gate Swings With Cross
Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
Push off your knees to get leverage, and jump your right leg in front of your left, landing in a standing cross-legged stance.
Immediately jump your legs back out to a wide squat with your hands at your knees.
Push off your knees and jump your legs together, crossing your left leg in front of your right.
Jump the feet wide to complete the rep.
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Leg Swings
Stand with the feet together, arms out wide. Raise your right leg out to the side, balancing on your left foot.
Swing the right leg in front of the left, and then swing it back out to the side to complete the rep.
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Sumo Squat Jump
Stand with your feet shoulder width apart and slightly turned out, arms resting on your hips.
Bend your knees and plié, then jump up explosively. Keep your core engaged.
Land with control, lowering your body back into the squat position to complete one rep.
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Scissor Jacks
Stand with your feet shoulder width apart, and extend your arms straight out to either side with palms facing down. This is the starting position.
Jump, and cross your right arm over your left and your right foot over your left. Jump back to the starting position, then cross with the opposite arm and foot. This counts as one rep.
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Elbow Plank With Leg Lift
Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot. Flex both feet if you can, and rest your left hand on your upper hip.
Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
Keep your waist up and lifted, and don't sink into your bottom shoulder.
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Bridge With Squeeze
Start on your back with your knees bent and your feet hip distance apart. Place a pillow, a ball, or a toning ring between your knees.
Push up into a bridge. Keep your ribs aligned with your pelvis.
Without raising or lower your pelvis, slowly squeeze your pillow 20 times. Lower the pelvis and bring your knees to your chest to round and relax your back.
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Towel Runs
First, take two small towels and fold them into squares. Place on a slick surface like a wooden floor. Step on them with the balls of your feet.
Place your hands on the ground and drive your right leg back. Quickly switch so your right leg is in front and your left leg is back (like you are doing mountain climbers).
For even more inner-thigh targeting, do this variation:
In a low squat position on the towels, turn your right knee out so it is pointing in a diagonal.
Drive your left knee back toward a corner so it is diagonal from your right knee.
Quickly switch legs to complete one rep.
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Ball Pass
Lie on your back holding an exercise ball above your chest, extending your feet up toward the ceiling.
On an exhale, move your arms and legs away from each other, lowering both toward the ground. Inhale to bring them back toward each other, and transfer the ball from your hands to your legs.
Then lower your arms and legs toward the floor away from each other.
Bring them back together, transferring the ball back to your hands to complete the rep.
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Superman Booty Lifts
Lie on your belly, and hold an exercise ball between your feet. Engage your abs, and extend your arms straight out in front of you.
As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor.
Toned triceps and tight inner thighs — you know you want 'em! Follow us through this 10-minute workout, and in no time at all, you'll be rocking shorts and tank tops with all the confidence a playful Summer wardrobe deserves. Grab some weights and a block, and you're already one step closer to a tighter, more toned you.
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