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16 Best Exercises To Torch Your Inner Thighs

Squats | shuffle squats woman


Woman squatting | weights on shoulders
Image from Pexels

We all know that exercise is crucial for our overall health and well-being, but let’s take a moment to focus on a specific area that often gets overlooked—the inner thighs. I have to admit, these muscles can be a bit stubborn and resistant to change, but that doesn’t mean we should neglect them. In fact, exercising our inner thighs is not only important but also beneficial for our overall fitness.


Now, I have a little personal story to share with you before we get started. I was out on the golf course, absolutely killing it with my swing (okay, maybe not always, but let’s pretend for a moment). But there’s one thing that’s been bugging me—the strength and tone of my inner thighs. I know, silly, right? But hey, we all have our areas that we want to work on. So, I started to find the best exercises to torch those inner thighs and level up my game on the golf course. And guess what? I found 16 go-to exercises that will do just that.


But why should we give some extra love to our inner thighs? Well, besides wanting to rock those short golf shorts or golf dresses, there are some real advantages to working on this area. You see, the muscles in our inner thighs play a crucial role in our overall lower body strength and stability. By targeting these muscles, we can improve our balance, enhance our athletic performance, and even reduce the risk of injuries. 


But wait, there’s more. Engaging in inner thigh exercises can also help to sculpt and tone those beautiful leg muscles. And let’s be honest, who doesn’t want legs that can turn heads on the golf course or anywhere else, for that matter? Plus, the added bonus of increasing our metabolism as we build lean muscle is definitely something to cheer about. 

Alright, let’s look at some killer exercises to tackle those inner thighs! If you’re looking to tone and torch that stubborn area, I’ve got you covered. Here are 16 go-to exercises that’ll have your inner thighs feeling the burn:



    1. Sumo Squats


    Woman squatting: Sumo squats
    Image from Pexels


    As you squat down, make sure to keep those knees in line with your toes. We don’t want any funky alignment ruining our thigh gains, do we? Absolutely not! And when you come back up, give those inner thighs a good squeeze. Pretend you’re squishing a golf ball between your legs (figuratively speaking, of course). This exercise really targets those inner thigh muscles and gives them some well-deserved attention.



      2. Side Lunges


      Image from Pexels


      Take a wide step to the side, keeping your toes pointing forward. Bend the knee of the leading leg, while the other leg stays straight. Push off with the bent leg and return to the starting position. To really give those inner thighs a run for their money, alternate sides and keep that lunge party going.  This way, your inner thighs will be feeling the burn in the best way possible.



        3. Inner Thigh Lifts


        High leg lifts | Woman
        Image from Pexels


         Lie on your side, with your bottom leg slightly bent and your top leg extended. Lift your top leg as high as you can, feeling the squeeze in your inner thigh. Lower it back down gently and repeat. 


        Now, it’s time to lift that top leg as high as you can, feeling the squeeze in your inner thigh. It’s like you’re reaching for the stars, but instead, you’re reaching for stronger, more defined thigh muscles. And remember,  lower your leg back down gently and repeat the movement. We want to treat those inner thighs with care, right?



          4. Bridge with Squeeze


          Bridge squeeze
          Image from Perfomance Health Academy


          Lie on your back, knees bent, and feet flat on the ground. Then, lift those hips off the ground and create a bridge with your body. And here’s the extra fun part: at the top of the bridge, grab a yoga block or a soft ball and squeeze it between your inner thighs. It’s like giving a bear hug to that block or ball, strengthening those inner thigh muscles and giving them some extra attention. Hold that squeeze for a few seconds, then gently release.


          This exercise is great for building up strength and stability, which can come in handy on the golf course. Plus, it’s a fun way to engage those inner thighs and work those muscles in a new and exciting way. So go ahead, give the Bridge with Squeeze a shot, and get ready to feel the burn in the best way possible!



            5. Skaters 


            Woman | Skater Exercise
            Image from Pinterest


            Start by standing with your feet together. Jump to the side, landing on one foot while crossing the opposite foot behind you. Repeat on the other side, mimicking a skating motion. This exercise targets your inner thighs while also giving you a cardio boost. It’s like hitting two birds with one stone!


            Skaters are a fantastic way to torch calories, tone those inner thighs, and have a blast while doing it. Plus, they can easily be incorporated into your fitness routine, whether you’re at home, in the gym, or even on the golf course. 



              6. Side Plank with Leg Lift


              side plank | woman | side plank with leg raised
              Image from Pexels


              Here’s how it goes: get into a side plank position, with your forearm planted firmly on the ground and your body forming a straight line. Now, lift that top leg up and down, feeling that burn in your inner thigh. It’s like you’re conducting a mini orchestra of muscles, working those inner thighs like a pro.



                7. Pilates Scissor


                Pilate Scissors | woman
                Image from POPSUGAR Photography / Kathryna Hancock


                Lie on your back and lift both legs towards the ceiling. Lower one leg towards the ground while keeping the other leg lifted. Alternate legs in a scissor-like motion. Feel that burn in those inner thighs! Next, lower one leg towards the ground while keeping the other leg lifted high. Feel that burn in those inner thighs as you keep that scissor action going. The Pilates Scissor is a fantastic exercise that targets and strengthens the inner thighs. Plus, it’s a great way to engage your core and improve your overall stability. 



                  8. Crossover Lunges


                  Crossover lunges | women
                  Image from The Orange County Register
                  Crossover lunges | Woman
                  Image from The Orange County Register

                  Crossover Lunges– one of my favorite exercises to target those inner thighs and give your lower body a serious workout.  To start, step forward with one foot, crossing it over the other leg. We’re crossing over like a pro, adding some flair to our lunges. As you lower into the lunge position, make sure your knees are in line with your toes. It’s all about keeping that alignment in check.



                  Now, here comes the fun part: push back up and as you stand, squeeze those inner thighs. Imagine you’re giving your inner thighs a big, enthusiastic high-five. It’s all about engaging those muscles and feeling the burn. To keep the momentum going, alternate sides and keep those lunges flowing. 


                    9. Inner Thigh Stretch


                    Inner Thigh Stretch | Woman
                    Image from Pexels

                    Sit on the ground with the soles of your feet touching each other in a butterfly position. Gently press down on your thighs with your elbows, feeling the stretch in your inner thighs. Hold this stretch for a few seconds, allowing those inner thighs to open up and release any tension. 


                    The Inner Thigh Stretch is a simple yet effective way to target and stretch those inner thigh muscles. It’s a great stretch to incorporate into your routine to improve flexibility and prevent any tightness in that area.



                      10. Side Leg Raises


                      side leg raises | woman
                      Image from Mobile Physiotherapy Clinic

                      Side Leg Raises– this move is perfect for golfers who want to strengthen their lower body and level up their game. 


                      Lie on your side, with your bottom arm extended for support. Lift your top leg as high as you can while keeping your toes pointed forward. It’s all about engaging those inner thigh muscles and feeling the burn.  Lower it back down and repeat. Lower your leg back down and repeat for 8-10 reps. 



                        11. Side Shuffle Squats


                        Squats | shuffle squats woman
                        Image from Pexels


                        Take a wide step to the side, then lower into a squat position. Shuffle to the opposite side and repeat. This exercise gets your heart rate up while working those inner thighs. It’s a win-win!


                        To get started, take a wide step to the side, then lower into a squat position. 


                        Now, here comes the fun part: shuffle to the opposite side. It’s like you’re grooving to the beat, but with an added squat in between. Feel the burn in those inner thighs as you work your way from side to side. It’s a fantastic exercise that targets multiple muscle groups and gets your heart rate up.


                        Keep the momentum going as you continue to side shuffle and squat. Embrace the challenge and let those inner thighs feel the burn. 


                        Side Shuffle Squats are an excellent way to work those inner thighs while also getting your heart rate up. It’s a total lower body workout disguised as a fun dance move. Plus, it’s a fantastic exercise to incorporate into your golf fitness routine to improve your stability and power on the course.



                          12. Curtsy Lunges


                          Curtsy squats woman | Popsugar
                          Image from Popsugar


                          Curtsy Lunges is a workout move that is sure to ignite those inner thighs. Whether you’re a seasoned golfer or just starting out, incorporating Curtsy Lunges into your fitness routine can help enhance your lower body strength and stability. 


                          To begin, stand with your feet hip-width apart. Step one leg diagonally behind you, crossing it behind the other leg in a curtsy motion. Now, lower your body into a lunge position. Keep your chest lifted, core engaged, and ensure your front knee is directly above your ankle. It’s all about finding that perfect balance between strength and grace.


                          Push back up, returning to the starting position, and repeat on the other side. Your inner thighs will be on fire!



                            13. Crab Walks


                            Crab walk | The guardian

                            Crab walk | The Guardian
                            Image by Daniel Boud/The Guardian


                            Now let’s take a look at this dynamic exercise. 


                            To start, get into a low squat position. Imagine you’re settling into a cozy chair, except this time, we’re going for a more active and crab-like vibe. Keep your core engaged and maintain good form throughout the exercise.


                            Then, take small steps sideways. As you shuffle along, keep those thighs engaged and feel the burn in your inner thighs. You’ll look like a crab, but hey, it’s worth it!


                            Embrace the challenge and keep shuffling sideways. Feel your inner thighs working hard as you engage those muscles. Just think about how toned and strong your thighs will be after a few rounds of Crab Walks. You’ll feel like you could conquer any golf course with confidence.



                              14. Resistance Band Clamshells


                              Resistant and clamshell workout | woman
                              Image from NASM


                              The Resistance Band Clamshells will give your inner thighs a serious challenge.


                              First, place a resistance band around your knees. This band helps create tension, which will target your inner thigh muscles more effectively. Lie on your side with your knees bent, making sure your body is in a comfortable and stable position.


                              Next, open your top knee as far as you can while keeping your feet together. This movement creates resistance against the band, effectively isolating your inner thigh muscles like nobody’s business. Feel the burn as those muscles work hard to maintain the position.


                              Close your knees back down, and repeat the movement. Remember to focus on maintaining proper form throughout the exercise, and avoid using other muscles to compensate for weak inner thighs.


                                15. Wall Sit with Ball Squeeze


                                Wall sit with ball squeeze  workout
                                Image from Pexels

                                To start, find a wall and lean against it. Position yourself into a sitting position, with your knees bent at a 90-degree angle. It’s like you’re sitting on an imaginary chair, but against the wall. Keep your back flat against the wall for stability and good posture.


                                Now, grab an exercise ball and place it between your knees. This added element intensifies the exercise by engaging the inner thigh muscles. Squeeze the ball as hard as you can, feeling those inner thighs working in synergy to maintain the pressure. 


                                Hold this position for as long as you can, soaking in the burn and strength-building sensations in your inner thighs. Feel those muscles working hard as they tighten, helping you build stability and power in your lower body.


                                  16. Step-Ups with Knee Lift


                                  Find a step or bench and step onto it with one foot. As you step up, raise your opposite knee towards your chest. Step back down and repeat with the other leg. This exercise targets multiple muscle groups, including those inner thighs.

                                  First, find a sturdy step or bench that can support your weight. Step onto it with one foot, making sure your whole foot is securely planted on the surface. We don’t want any wobbles or balance issues here.


                                  As you step up, raise your opposite knee towards your chest. Imagine you’re marching up a flight of stairs in style. Engage those core muscles to help with balance and stability. Feel the burn in your glutes and thighs as they power you up.


                                  Step back down gently, and repeat the movement with the other leg. It’s like a graceful dance routine, but with added strength and fitness benefits. Who knew exercise could be so fancy?


                                  Lady Stretching
                                  Image from Pexels

                                  Alright ladies, there you have it—16 exercises to help you torch those inner thighs and level up your fitness game. It’s time to mix and match, have a blast, and give those inner thighs the attention they deserve. But before you dive in, remember to listen to your body and go at your own pace. No need to rush, my friends.


                                  But here’s the thing, you don’t need to become an inner thigh fanatic. Including a few targeted exercises in your regular workout routine, alongside other full-body movements, is all you need to see improvements. And let’s not forget the golden rule: consistency is key! Keep showing up, putting in the effort, and you’ll start to see those inner thighs transform before your eyes (well, maybe with a little patience).


                                  When you’re working those inner thighs, don’t forget to have fun! Play your favorite tunes, dance like nobody’s watching, and bring that positive energy to every workout session. Fitness is all about enjoying the journey, my friends.


                                  So, strut your stuff with confidence as you incorporate these exercises into your regular routine. Before you know it, those inner thighs will be toned and ready to conquer any golf course.

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