We’ve been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.

These moves will help you tone and sculpt your lower body fast.

The inner thighs, also known as the adductors, are often underworked when it comes to a typical gym routine. But your adductors play a vital role in helping you move safely and stabilize your core, hips, knees and more. Strengthening the inner thighs can alleviate muscle imbalances, prevent injury and create toned lean legs.

Fitness experts in the Good Housekeeping Institute Wellness Lab teamed up with Melissa Wood-Tepperberg, creator of The MWH Method, and Karena Dawn and Katrina Scott, personal trainers and co-founders of Tone It Up, to create the ultimate inner thigh at-home routine to strengthen and tone the body. Not only do these exercises challenge the adductors, but they also require the engagement of other major muscle groups like your core and glutes. You'll notice that many of these exercises work in lateral movements or side-to-side, which can help balance the forward and backward motions most of us commonly do for the majority of the day.

Sprinkle in these inner thigh exercises at home throughout your fitness routine or end your workout with a quick inner thigh circuit.

This classic pilates move is a low-impact option that directly targets the inner thighs. You may be laying down but don't be fooled; this move requires a ton of focus and control and is one of the most targeted inner thigh exercises.

Muscles worked: Inner thighs, outer thighs, glutes, core

Wood-Tepperberg swears by this move that tones the inner thighs, glutes and even your core. You don't need any equipment for this movement, and it's one of the popular inner thigh exercises.

Muscles worked: Inner thighs, outer thighs, glutes, core

This squat variation is a favorite of Wood-Tepperberg. She says it can increases the range of motion in the hips while also strengthening the legs, inner thighs and calves. Not only is this exercise great for strengthening, but it also can be helpful for working on balance and posture.

Muscles worked: Inner thighs, outer thighs, hamstrings, quads, glutes, calves

This move targets not only the inner thighs but also fires up the glutes. Try incorporating resistance bands that require an immense amount of control and focus to help enhance both the eccentric and concentric portions of the movement.

Muscles worked: Inner thighs, outer thighs, glutes, quads, hamstrings

Lateral lunges are a favorite of the Tone It Up team. "We are so used to moving forward and backward that we often neglect moving laterally, which is so important for building strong and sculpted inner thighs," says Scott.

Muscles worked: Inner thighs, outer thighs, glutes, quads, hamstrings

This move is a staple for Dawn and Scott as it helps to stabilize the hips and build both glute and inner thigh strength. You can certainly incorporate dumbbells with this move, but mastering your form is always of the utmost importance before you start adding weight.

Muscles worked: Inner thighs, outer thighs, glutes, quads, hamstrings

This move may seem old school, but it's stayed around for good reason. No move directly engages the inner thighs like this exercise. Plus, it's one of the best standing inner thigh exercises to incorporate into your fitness routine.

Muscles worked: Inner thighs, glutes, core

This move directly targets the inner thighs, and it's the perfect move to incorporate a resistance band. "Using resistance bands is a lightweight, convenient and effective option that can really fire up both the inner thighs and glutes," says Dawn.

Muscles worked: Glutes, inner thighs, outer thighs, core

This move not only tones the glutes, but it's also excellent for sculpting the inner thighs and targeting those small supporting muscles throughout the leg. “Instead of just going through the motions of an exercise, actively think about engaging the muscle and you’ll begin to see real measurable results," says Scott.

Muscles worked: Glutes, inner thighs, hamstrings, core

In addition to working the glutes, hip bridges help activate your inner thighs to improve hip and knee stability. They also help build muscle and power in the lower back and core. Not only are they great during a workout, but hip bridges make a great warmup for muscle activation before running, biking and other forms of cardio.

Muscles worked: Glutes, inner thighs, outer thighs, quads, hamstrings, core

Stefani Sassos has been working in the fitness industry for the past 10 years, specializing in indoor cycling and strength training. As a NASM-Certified Personal Trainer, she uses her expertise and exercise science knowledge to create informed fitness content for the Good Housekeeping Institute. From vigorously testing exercise equipment to curating workout plans for GH readers, Stefani is passionate about leading an active lifestyle and inspiring others to do the same.