Single-leg Deadlift 

The assisted single-leg deadlift is a good starting point as thigh exercises for persons who have difficulty doing a complete single-leg deadlift. It also teaches you how to complete a hip hinge before performing a full single-leg deadlift.

Resistance Band Lateral Step-Out Squat

This is an excellent technique for activating the glutes. You could incorporate this into your warmup to activate the glutes and work through the squat range of motion.

Jumping Jacks

One of our all-time favourite thigh exercises is jumping jacks. It requires no equipment or coordination, has little impact, and is an excellent method to warm up the body and get the heart rate up.

Front Rack Deficit Lunge

This lunge modification expands your range of motion and duration under stress, increasing the demand for your inner thighs (and your entire lower body). Trust us, you will be addicted to thigh exercises when you start this one!

Ball Hamstring Squeeze

This motion not only strengthens your glutes and hamstrings but also works your inner thigh muscles hard.

Begin by laying on your stomach, with your forehead resting on your forearms, your legs straight on the mat, and a stability ball (or yoga block) gently pressed between your ankles and feet. Bend knees and activate hamstrings to raise feet and ball or block a few inches off the floor without moving the upper body. Return to the beginning. That counts as one rep.

Side Lunges

Side lunges (also known as lateral lunges) are excellent for developing the outside and inner thighs. The additional cross-over in this thigh training routine works your inner thighs even harder and adds a core balancing challenge (here’s why core muscles are so important).

Dumbbells and Lunges

This traditional thigh exercises routine not only trains your leg muscles but also works on your postural control — as well as your booty for a whole lower-body butt and thigh workout. (Try incorporating all of these other lunge variants into your thigh exercise as well.)

Low Lunge With Isometric Contraction

This isometric contraction engages your inner thigh muscles while simultaneously working the rest of your body, making it a far more effective technique to train than the hip abduction and adduction equipment at the gym. (It also stretches the hip flexor on the opposite leg.)

Step-ups

Step-ups are an excellent approach to improving unilateral strength, single-leg balance and coordination, and glute activation.

Weighted Lateral Lunge

This advanced side lunge focuses on your inner thighs and glutes. Stand up straight with your feet hip-width apart, holding a pair of weights neatly at your chest. Take a huge stride to the left, sit back with your hips, and drop yourself until your left knee is approximately parallel with the floor. Straighten your right leg. Return to the starting position by pressing through the heel.

“Today, we’ll perform an inner/outer thigh power sequence for around five minutes. I’m using one-pound weights, but at MWH, I’m a huge proponent of using what you already have on hand, she adds. Meaning: Using only your body weight for this exercise is completely acceptable. Grab a mat and proceed as described below.

THE ROUTINE

1. Point to lift, flex to lower
2. Tiny leg circles with bottom leg (forward)
3. Tiny leg circles with bottom leg (reverse)
4. Tiny heel taps
5. Inner thigh leg lifts

Point to lift, flex to lower

How to: Begin by lying on your mat with one side up, as though you were ready to perform a side plank. In your hand, prop your head up. Keep your legs extended and pull your belly button in towards your spine. Then, lift both of your legs approximately an inch off the ground by pressing your heels together and keeping your toes apart. With your toes pointed upward, lift your upper leg, then drop it with your foot flexed. Do 10 repetitions. Concentrate on really contracting your inner thighs as your heels come together.

Tiny leg circles with the bottom leg (forward)

How: Continue to stand with your legs extended off the ground. Lift your upper leg, point your toes, and draw circles in the air that are approximately the size of an apple while advancing your leg.

Tiny leg circles with bottom leg (reverse)

How to: Draw little circles by sliding your upper leg backward while keeping it raised in the air.

Tiny heel taps

How: Continue to stand with your legs extended off the ground. your heels together as you walk.

Inner thigh leg lifts

How to: Bring your legs down to the floor. Put your foot behind you while bending your upper knee. Your knee should be pointed up towards the ceiling, and your foot should be flat on the floor. Ascend onto your forearm’s underside.  Lift your bottom leg up as you reach for your toes with your top arm. Lower your leg as you reach your arm up toward the ceiling.

1. Lunges:

Lunges are a great exercise for toning the quadriceps, hamstrings, and glutes. Stand with your feet hip-width apart and step forward with one foot, bending both knees until your back knee touches the ground. Push back up through your front heel to the starting position and repeat on the other leg. Do 10-12 reps on each leg for 3-4 sets.

2. Squats:

Squats are another effective exercise for slimming down your thighs. Stand with your feet shoulder-width apart, and bend your knees while pushing your hips back as if you are sitting on a chair. Keep your back straight and chest up, then return to the starting position. Do 10-12 reps for 3-4 sets.

3. Leg Press:

This exercise targets the quadriceps and hamstrings. Sit on the leg press machine and place your feet on the platform. Push the platform away with your feet, extend your legs, and then slowly return to the starting position. Do 10-12 reps for 3-4 sets.