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Inner thighs. We love to hate them. If you’re trying to strengthen them for performance, tone them up for aesthetic goals, or just stop feeling wobbly in your squats, it’s time they got the attention they deserve. This isn’t about chasing a thigh gap—it’s about function, strength, and a little burn that makes you feel like a badass.

So let’s dive into the inner thigh exercises that actually deliver (with some spice from Pilates, leg machines and the Abductor Adductor Machine variations too).

Your inner thighs—formally called the adductors—do more than just fill out your jeans. They help stabilise your hips, knees, and core. Plus, they support movements like walking, running, squatting, and even sitting. Think of your adductors as the unsung heroes of your lower body. Neglect them, and you could face imbalances, instability, and even injury.

Here’s what we’re serving up:

✅ Bodyweight inner thigh exercises (perfect for home)

✅Gym-based machine workouts

✅Tips for better results

✅ A little burst of science (don’t worry, we’ll keep it light)

Let’s break it down

Time to target those inner thighs! These quick, effective moves will strengthen your legs, boost balance, and add serious tone—whether you’re at the gym, at home, or on the Pilates Reformer.

On the Pilates Reformer:

Standing Sumo Squat on Platform: Feet wide, toes turned out. Squat down on the platform or jumpboard and drive up through inner thighs.

Kneeling Sumo Squats: Kneel on the carriage, knees wide. Lower your hips back, then squeeze your inner thighs as you rise.

Without Reformer:

Bodyweight Sumo Squat: Classic wide-stance squat. Toes out, knees tracking over toes.

Goblet Sumo Squat: Add a dumbbell for extra resistance. Hold it at chest height for core engagement, too.

Lie on your side, bottom leg extended, top leg bent and resting in front. Lift the lower leg slowly, squeezing the inner thigh at the top. It’s basic—but brutal when done right.

Challenge: Add ankle weights if you’re feeling bold.

On the Pilates Reformer:

Side Lunge on Carriage: One foot on the platform, one on the carriage. Slide out and in with control.

Strap-Assisted Side Lunge: Feet in straps, push out into a lateral lunge and pull back in using your inner thigh.

Without Reformer:

Towel Glider Lunge: One foot on a towel or slider. Slide out into a side lunge, then use the inner thigh to pull yourself back.

Weighted Side Lunge: Hold a dumbbell and step wide into a lunge, keeping the opposite leg straight.

Sit or lie back with a Pilates ring between your knees or thighs. Squeeze and hold. Then pulse.

That little ring? It's not messing around.

On the Pilates Reformer:

Standing Curtsy Lunge on Carriage: One foot on the platform, one on the carriage. Cross back into a curtsy and pull the carriage in with your inner thigh.

Resistance Band Variation: Loop a band around your outer thigh. Step into a curtsy against resistance to challenge hip stability.

Without Reformer:

Bodyweight Curtsy Lunge: Step one leg diagonally behind the other. Lower, then press up through the front leg.

Dumbbell Curtsy Lunge: Add weights for that extra thigh and glute activation.

Lie on your back with your heels on a stability ball. Lift your hips, then squeeze your inner thighs as you press your heels into the ball and lower and repeat.

Challenge: Try it one leg at a time for an extra burn.

Inner Thighs (Adduction):

✅ Sit with your legs outside the pads.

✅Bring them together with control—squeeze those adductors!

✅Pause at the top for an extra burn.

Outer Thighs (Abduction):

✅Flip it: legs inside pads, push outward.

✅Targets the glute medius and outer thigh.

✅Lean forward slightly for more glute activation.

Pro Superset: Do both back-to-back—no rest. You'll feel it.

Slide down into a wall sit. Place a small ball or rolled towel between your knees. Squeeze. Hold. Shake. Cry a little. Then keep going.

Leg Extensions – Quad Burner with Inner Thigh Love

✅ Adjust the pad and keep your legs close together.

✅ As you extend, lightly press legs inward—this activates the adductors (inner thighs).

✅ Want more? Place a foam block or Pilates ring between your knees.

Leg Curls

– Hamstring Meets Inner Thigh

✅ Keep legs close and curl slowly.

✅ Squeeze thighs together to engage stabilising inner muscles.

✅ Imagine holding a sheet of paper between your thighs the entire time.

Combo Tip:

Do curls and extensions first, then jump on the Abductor Adductor Machine to isolate the inner and outer thighs. It’s the triple-threat combo you didn’t know you needed.

Lie on your back, soles of feet together, knees open like a butterfly. Place a resistance band around your thighs. Drive your hips up while pressing your knees outward. It’s a glute move, yes—but the inner thighs get in on the action too.

1. Prioritise Mind-Muscle Connection

Don’t just go through the motions. Really think about engaging your inner thighs on each rep.

2. Mix Bodyweight and Machines

The sweet spot? A combo of dynamic bodyweight moves and machine-based strength training.

3. Don’t Skip Recovery

Stretch your adductors post-workout. Foam rolling helps, too.

You won’t see changes overnight, but stick with it 2–3 times a week, and the results will come. Your jeans will fit better, your walks will feel stronger, and your legs will look way more defined.

Ever heard of the adductor muscles? They're a group of muscles on the inner thigh responsible for pulling your legs inward and stabilising your hips and pelvis. When these muscles are weak, you might notice your knees caving during squats or your hips feeling unstable during movement.

Training your inner thighs isn’t just about aesthetics—it improves balance, posture, and joint health. Strong adductors also reduce your risk of injuries, especially around the knees and groin area. Plus, when combined with outer thigh (abductor) work, they help create muscular symmetry in your lower body, which is key for power, athletic performance, and pain-free movement.

Training your inner thighs isn’t just about aesthetics—it’s about building a solid foundation for movement, strength, and stability. Whether you’re doing sumo squats at home or using the Abductor Adductor Machine at the gym, what matters most is showing up and staying consistent.

You’ve got this—now go give those adductors the attention they deserve.

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