Best Exercises to Get Rid of Inner Thigh Fat
Many people struggle with excess fat in their thighs, especially in the inner thigh area. While it’s impossible to spot reduce fat, there are exercises that target the thighs and can help reduce overall body fat, including inner thigh fat.
1. Lunges
- Stand with your feet hip-width apart
- Step forward with your right foot and lower your body until your right thigh is parallel to the floor
- Push back up to the starting position and repeat on the left side
Lunges work the entire leg, including the inner thighs. To make them more challenging, hold a pair of dumbbells or a barbell.
2. Plie Squats
- Stand with your feet wider than hip-width apart, toes pointing out at a 45-degree angle
- Bend at your knees and lower your hips, keeping your back straight
- Push back up to the starting position
Plie squats work the inner thighs and glutes. Make them more challenging by holding a weight in front of your chest.
3. Inner Thigh Lifts
- Lie on your side with your bottom leg bent and your top leg straight
- Lift your top leg up and down while keeping it straight
- Repeat on the other side
Inner thigh lifts target the muscles on the inside of the thigh.
4. Clamshells
- Lie on your side with your knees bent
- Keeping your feet together, lift your top knee as high as you can without moving your pelvis
- Lower your knee back down
- Repeat on the other side
Clamshells work the muscles on the side of the hip and the inner thigh.
5. Side Lunges
- Stand with your feet together
- Step your right foot out to the side and bend your right knee, keeping your left leg straight
- Push back up to the starting position
- Repeat on the other side
Side lunges target the inner and outer thighs.
6. Leg Press
- Sit in a leg press machine with your feet on the footplate
- Press the footplate away from you with your legs
- Slowly lower the footplate back down
Leg press machines work the entire leg, including the inner thighs.
7. Side Leg Raises
- Stand with your feet hip-width apart
- Lift your right leg out to the side as high as you can without leaning
- Lower your leg back down
- Repeat on the other side
Side leg raises work the muscles on the side of the hip and the inner thigh.
8. Squats
- Stand with your feet hip-width apart
- Bend at your knees and lower your hips as if you’re sitting back into a chair
- Push back up to the starting position
Squats work the entire leg, including the inner thighs. To make them more challenging, hold a pair of dumbbells or a barbell.
9. Bridge
- Lie on your back with your knees bent and feet on the ground
- Lift your hips up as high as you can
- Lower your hips back down
Bridges work the glutes and inner thighs.
10. Step-Ups
- Stand in front of a step or bench
- Step up onto the step with your right foot
- Step back down and repeat on the left side
Step-ups work the entire leg, including the inner thighs.
11. Fire Hydrants
- Get on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips
- Lift your right leg out to the side, keeping your knee bent to a 90-degree angle
- Lower your leg back down and repeat on the other side
Fire hydrants target the muscles on the side of the hip and the inner thigh.
12. Skater Jumps
- Stand with your feet hip-width apart
- Jump to the right and land on your right foot with your left foot behind you
- Jump to the left and land on your left foot with your right foot behind you
Skater jumps work the entire leg, including the inner thighs, and improve cardiovascular health.
13. Standing Adductor Stretch
- Stand with your feet hip-width apart
- Take a step to the right and shift your weight to your right foot
- Bend your right knee and allow your left leg to stretch out to the side
- Hold the stretch for 30 seconds and repeat on the other side
The standing adductor stretch stretches the inner thigh muscles.
14. Cable Machine Exercises
- Attach an ankle strap to a low pulley cable machine
- Attach the strap to your ankle and stand with your side facing the machine
- Move your leg out to the side to work the inner thighs
- Move your leg back behind you to work the outer thighs
- Repeat on the other side
Cable machine exercises work the entire leg and can be used to target specific muscles including the inner thighs.
15. Tire Flips
- Find a tire that is heavy enough to challenge you
- Squat down and grab the bottom of the tire
- Flip the tire over so that it’s standing upright
- Repeat for a set number of repetitions
Tire flips work the entire body, including the inner thighs.
16. Deadlifts
- Stand with your feet hip-width apart and a barbell on the ground in front of you
- Bend at your waist, keeping your back straight, and grasp the barbell with both hands
- Stand up, pulling the barbell up with you
- Lower the barbell back down to the ground
Deadlifts work the entire body, including the inner thighs. They are a challenging exercise, so start with a light weight and focus on proper form.
17. Reverse Lunges
- Stand with your feet hip-width apart
- Step back with your right foot and lower your body until your left thigh is parallel to the ground
- Push back up to the starting position and repeat on the left side
Reverse lunges work the entire leg, including the inner thighs. To make them more challenging, hold a pair of dumbbells or a barbell.
18. Mountain Climbers
- Assume a high plank position with your hands shoulder-width apart and your feet hip-width apart
- Bring your right knee in towards your chest and then return it to the starting position
- Repeat on the left side
Mountain climbers are a challenging exercise that work the entire body, including the inner thighs. They also improve cardiovascular health.
19. Elliptical Machine
The elliptical machine is a low-impact cardiovascular exercise that works the entire body, including the inner thighs. It’s a great exercise for those who are overweight or have joint pain.
20. High-Intensity Interval Training (HIIT)
HIIT is a type of exercise that alternates between short bursts of intense exercise and periods of rest. HIIT can be done with any exercise, including running, cycling, or bodyweight exercises.
Studies have shown that HIIT can be more effective at burning fat than traditional cardio exercise. This is because it increases your metabolism, allowing you to burn more calories throughout the day.
Table of Inner Thigh Exercises
| Exercise | Primary Muscles Worked |
|---|---|
| Lunges | Quadriceps, glutes, hamstrings, inner thighs |
| Plie Squats | Quadriceps, glutes, hamstrings, inner thighs |
| Inner Thigh Lifts | Inner thighs |
| Clamshells | Outer thighs, side of hips, inner thighs |
| Side Lunges | Inner and outer thighs, glutes, quadriceps |
| Leg Press | Quadriceps, hamstrings, calves, glutes, inner thighs |
| Side Leg Raises | Side of hips, inner thighs |
| Squats | Quadriceps, glutes, hamstrings, calves, inner thighs |
| Bridge | Glutes, inner thighs |
| Step-Ups | Quadriceps, hamstrings, glutes, calves, inner thighs |
| Fire Hydrants | Side of hips, inner thighs |
| Skater Jumps | Quadriceps, hamstrings, glutes, calves, inner thighs, improve cardiovascular health |
| Standing Adductor Stretch | Inner thighs |
| Cable Machine Exercises | Quadriceps, hamstrings, calves, glutes, inner thighs, outer thighs |
| Tire Flips | Quadriceps, hamstrings, calves, glutes, back, shoulders, arms, core, inner thighs |
| Deadlifts | Hamstrings, glutes, lower back, calves, quadriceps, inner thighs |
| Reverse Lunges | Quadriceps, glutes, hamstrings, calves, inner thighs |
| Mountain Climbers | Quadriceps, hamstrings, glutes, calves, core, shoulders, arms, improve cardiovascular health |
| Elliptical Machine | Quadriceps, hamstrings, calves, glutes, core, improve cardiovascular health |
| HIGH-INTENSITY INTERVAL TRAINING (HIIT) | Whole body, improve cardiovascular health |
FAQs
Q: Can you spot reduce fat in the inner thighs?
A: No, it’s impossible to spot reduce fat in any area of the body. To lose fat in the inner thighs, you need to reduce overall body fat through diet and exercise.
Q: How often should I do inner thigh exercises?
A: It’s recommended to do strength training exercises, including inner thigh exercises, 2-3 times per week, with at least 48 hours in between sessions.
Q: Do I need equipment to work my inner thighs?
A: No, many inner thigh exercises can be done with just your bodyweight. However, equipment such as dumbbells, a barbell, or a resistance band can be used to make the exercises more challenging.
Q: Can I just do inner thigh exercises to lose fat in that area?
A: No, you cannot spot reduce fat in any area of the body