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Inner Thigh Exercise For Women

By December 28, 2011 25 Comments

Inner Thigh Exercise For Women

Here is a great inner thigh exercise for women. The sumo squat targets the entire leg, making this a great lower body exercise. You will feel these the next day.

What is our inner thigh muscle?

When we are referring to the ‘inner thigh’ what we are really discussing is our hip adductors. These are located on the inside of the thigh or groin.

There are 5 muscles that are termed the “adductor group”:

  • Adductor longus
  • Adductor magnus
  • Adductor brevis
  • Gracilis
  • Pectineus
  • Obturator externus (sometimes coined a glute muscle)

Our hip adductors bring the leg toward the body “adduction”. These muscles are heavily involved in squats and lunges.

Want trim thighs? Do squats and lunges.

Questions and comments welcome. Don’t forget to share and like it 🙂

See also The Squat a killer squat exercise.

Join the discussion 25 Comments

  • Carolyn says:

    Looks good! One question… Why the steps? Does that change the depth that you achieve?

  • Laura Dial says:

    How much weight are you using?

  • adrianna says:

    Great exercise, but how many reps and sets do you recommend we do?

    • Flavia says:

      You have a mix of slow and fast twitch muscle fibers working here so I would reccommend 3-4 sets of 8-12, I would mix it up. Begin with a light weight and so 3 sets of 12. Next time add heavier weights and do 4 sets of 8. Mix it up!

  • Rosemary Z. says:

    Another good one! Questions: are the feet aligned with toes pointing straight ahead? do we contract the glutes and quads during the entire sequence and then relax at the beginning standing pose?

    • Flavia says:

      Hey Rosemary, the feet ALWAYS go in the direction of your knees, this is key to prevent injuries. Contract the glutes and quads at the bottom so you are using them on the way up. Thanks!

  • Traci says:

    Thanks Flav always great to get these updates and awesome tips.

    And thanks camera man 😛

    Great to see the strong bond you and partner have just by working together with these updates you can feel the positive energy you two share.

    Keep it up 😛

  • Susan says:

    Great idea! Thanks for the video on how to do this properly. I will be trying this today. 🙂

  • Italia says:

    Another great exercise. I’m anxious to try this one with the dumbells. Great job Flavia!

  • Anna says:

    Thanks Flavia, another great video! I was just thinking yesterday that I needed another good exercise for my inner thigh 🙂

  • Jill says:

    Great exercise, will definitely incorporating this one!!! My big problem area is my hips, I just cant seem to improve this area as much as I would like. Do you have any specific exercises for that area?

  • Holly says:

    Do you think people with muscular thighs and calves already should do these kinds of strengthening exercises?
    Partly due to genetics and sports, my legs are super muscular to point of being curvy with muscle. And worse yet, I’ve got a stubborn layer of fat over it 🙁

    Thanks for all the cool stuff!

    • Flavia says:

      Hey Holly, YES I do, you are still burning fat this way. Here’s the thing, if you already have muscular legs, don’t lift very heavy and keep the reps 10-12 so you are not focusing on building! Great question.

  • Toni says:

    Could we use our body weight instead? I also have naturally muscular legs.

  • karen says:

    Hi Flavia, I have trouble with my knees and cannot bend more than 90 degrees – would this work as well if I did not go quite as low as in your demo?

  • Raquel says:

    Hi ya there Flavia,
    happy new year! u look great!!!
    great exercise it is!! yeah, after reading some comments i realised i never thought i could mix slow and fast repetitions of each series, i guess the heavier the dumbells, the slower the reps.
    im planning to get some steps for my backyard gym, until then im using two small chairs of the same size to do this exercise. i have already tried this one and i found it quick effective!!!
    my legs are also very muscular but i still like to use heavy weights, it makes you feel so strong!!! and u still burn fat away anyways, great if u are focusing on builidng.
    again, im learning a lot with your articles and videos!!! many thanksss
    I wonder if you would like to share with us some examples of specific exercices for the hamstrings. due to genetics, my hamstrings are pretty formed and nice to look at. guys luv’em!
    have a nice day!!

  • Louise Helene says:

    Hi Flavia,

    I have weak wrists, so if I want to do the exercise, those it matter if I just go with the light weights all the way through?

  • anne says:

    Can U do the sumo squat on “one” board? Not necessarily “two”….

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