Inner Thigh Exercises for Stronger Hips and Knees

When people ask me for inner thigh exercises, they are usually hoping to “tone” one area. I get it. But here is what years of coaching parents in Archway has taught me: the real reason to train your inner thighs is not how they look. Those muscles, the adductors, help keep your knees tracking well, your hips stable and your pelvis steady when you get out of the car, climb stairs with a toddler or change direction chasing a football at the park. Weak adductors are often part of the story when knees and hips start to ache.

Here is a simple, progressive plan, from easy side-lying moves on the living room floor to band work and the tough Copenhagen plank.

What your inner thigh muscles actually do

The adductors are a group of muscles running from your pelvis to the inside of your thigh bone. Their main job is to pull your legs together, but they do much more in everyday life:

• Help steady your pelvis when you stand on one leg, for example on stairs or when stepping out of the bath.
• Work with your glutes to keep your knees from caving in during squats and lunges.
• Assist when standing up from a deep squat, such as picking a child off the floor.

A quick honest note: no exercise can burn fat from one specific area. Inner thigh exercises will make the muscles stronger and firmer, but how your legs look overall depends on your total activity, strength work, food and sleep.

Before you start

Check with your GP or a physio first if you have a groin strain, a hernia, hip or knee pain, or if you are pregnant or postnatal. Some women develop pelvic girdle pain in pregnancy, and moves that squeeze the legs together or load one side can aggravate it, so get advice before doing adductor work. After birth, wait for your GP check, usually around 6 to 8 weeks, before returning to exercise. The NHS page on knee pain and its guide to sprains and strains explain when to seek help.

Stop any exercise that causes sharp pain in your groin, hip or knee.

Inner thigh exercises: the progression

Work through the levels in order. Do your chosen exercises two or three times a week. Move up a level when you can do the top of the rep range with good control on both sides.

Level 1: side-lying adductor lift

Lie on your side with your bottom leg straight. Bend your top leg and place that foot flat on the floor in front of your bottom knee. Lift the straight bottom leg a few centimetres off the floor, hold for a second, lower slowly. Keep your toes pointing forwards, not up.

Sets and reps: 2 to 3 sets of 10 to 15 per side.

Level 1: cushion squeeze

Lie on your back with knees bent and feet flat. Place a cushion or rolled towel between your knees. Squeeze gently for 5 seconds, relax for 5 seconds. Breathe out as you squeeze.

Sets and reps: 2 sets of 10 squeezes.

Level 2: band lateral walks and band adduction

For band adduction, anchor a resistance band low to a sturdy table leg or door anchor. Stand side-on, loop the band round the ankle nearest the anchor, and sweep that leg across in front of your standing leg. Hold onto a chair for balance. Return slowly.

Sets and reps: 2 to 3 sets of 12 per side.

Pair it with an outer hip move such as clamshells for balanced hips. My guide to clamshells covers that side, and my resistance band workout at home explains which band to use.

Level 2: wide-stance goblet squat

Hold a kettlebell or dumbbell at your chest. Take a wide stance with toes turned out. Squat down, pushing your knees out in line with your toes. Drive up through your whole foot. The wide stance puts more work through the adductors than a normal squat.

Sets and reps: 3 sets of 8 to 12.

Level 3: lateral lunge

Stand with feet together. Take a big step to the side, bend that knee and sit your hips back, keeping the other leg straight. You should feel a stretch along the inside of the straight leg. Push back to the start. Hold onto a worktop at first if your balance is shaky.

Sets and reps: 3 sets of 6 to 8 per side.

Level 4: short-lever Copenhagen plank

This is where it gets hard. Lie on your side next to a sofa or bench. Place the inside of your top knee on the sofa. Prop yourself up on your forearm, then lift your hips so your body is in a straight line. The bottom leg can stay on the floor at first for support, then hover as you get stronger.

Sets and reps: start with 3 holds of 10 seconds per side. Build to 20 to 30 seconds.

Level 5: full Copenhagen plank

Same as above, but the inside of your top ankle or lower shin rests on the bench. This is a long lever and very demanding on the adductors. It is honestly not a beginner move. Only try it once you can hold the short-lever version for 30 seconds on each side without pain.

Sets and reps: 3 holds of 10 to 20 seconds per side.

A 15-minute inner thigh and hip routine

Pick the level that suits you and do 2 to 3 rounds, resting 60 seconds between rounds:

• Side-lying adductor lift or Copenhagen plank: 10 reps or 15 seconds per side
• Clamshells: 12 per side
• Wide-stance goblet squat: 10
• Glute bridge: 12
• Lateral lunge: 6 per side

Finish with a gentle frog or butterfly stretch for 30 seconds. If your knees are a worry, my knee-friendly workouts post has more options.

Inner thigh strength in a bootcamp class

In my classes, adductor work is built into the warm-ups and strength blocks rather than done on its own: lateral lunges, wide squats, band work and Copenhagen variations for people who are ready for them. My SYP Unlock hip and back mobility class combines adductor strength with hip mobility, which is a great combination for anyone who sits a lot or has stiff hips after pregnancy.

FAQs

How can I tone my inner thighs?

Strengthen the muscles with exercises like these two or three times a week, stay active overall, and support it with good food and sleep. You cannot target fat loss to one area, but stronger muscles do change how your legs feel and look over time.

Do inner thigh exercises help knee pain?

Strengthening the muscles around the hips and knees, including the adductors, can be part of a plan for knee comfort. Get any ongoing knee pain assessed by your GP or physio first so you know what you are dealing with.

How long does it take to strengthen inner thighs?

Most people notice better control and strength within 4 to 6 weeks of training two or three times a week. Visible changes take longer and depend on your whole routine.

Book your first class

Want help choosing the right level and checking your form? SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, and every exercise has an easier and harder option. Book your £15 class here or call or WhatsApp me on 07301 512215. For one-to-one support with hips, knees or post-baby strength, have a look at personal training for women in Archway at SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.