A Quick & Effective Inner Thigh Workout – Kayla Itsines

A Quick Inner Thigh Workout To Challenge You

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A Quick Inner Thigh Workout To Challenge You
Inner Thigh Workout

Ladies, today I am going to share a workout that is often requested on my social media and that is an inner thigh workout! 

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If you’ve done some of my other leg workouts, particularly my Tabata leg workout, you’ll know you certainly feel every muscle the next day! While it is important to ensure you are training your whole body, particularly if fat loss is your goal, that doesn’t mean you can’t do targeted workouts from time to time. 

Why is an inner thigh workout useful? 

Something you might not know is that women’s fat distribution means our lower body is usually where fat is stored. While it can be easy to focus on your quads, hamstrings and calves, sometimes an area that gets less attention is our inner thighs. If you want to try to target this muscle group, incorporating some resistance or bodyweight exercises, like I’ve done in the inner thigh workout below, can help!

Your outer and inner thighs are known as abductors and adductors. These muscles are important because they help to stabilise your hip and knee joints, as well as help to keep your legs aligned with the centre of your body. Your inner thighs help with lateral or side-to-side movements, so strong inner thigh muscles are definitely useful if you play sports that require you to move in all directions. 

Inner thigh workout

So, are you ready to do some exercises that target inner thighs? Follow this if you’re ready to do an inner thigh workout at home, or in the gym!

For those of you who follow my High Intensity with Kayla workouts, you’ll know that I LOVE to incorporate circuits into my resistance training. Today, I want to introduce you to a new type of circuit that you can use to mix up your training and help target these trouble areas — called a ‘supercircuit’.

What is a supercircuit?

While my High Intensity with Kayla circuits contain four exercises that you repeat over and over, a supercircuit contains only TWO exercises that target the same muscle or muscle group. 

However, with a supercircuit, it’s important that you don’t rush through these two exercises. Focus on nailing your technique and getting the most out of every single repetition. You might even choose to use slightly heavier weights than those you would normally use!

Today I have written a workout that helps target the muscles in your thighs — more specifically, your quadriceps (front of your legs), hamstrings (back of your legs), adductors (insides of your legs) and abductors (outsides of your legs). There isn’t an inner thigh workout machine in sight, so you can do the exercises from home or wherever you like to train!

Quick inner thigh workout

Get ready to feel the burn — this is seriously one of the best inner thigh workouts to challenge you!


  1. Weighted Lateral Lunge - 16 reps (8 per side)
  2. Jump Squat - 15 reps
  3. Double-Pulse Walking Lunge - 16 reps (8 per side)
  4. Bench Jump - 10 reps


  1. Weighted Sumo Squat - 12 reps
  2. Deadlift - 12 reps

How do you do the workout?

Complete the exercises in the first circuit as many times as you can in 7 minutes. Once completed, have a 30-60 second break and then repeat this process with the supercircuit. As I said earlier — while you are trying to get through the supercircuit as many times as you can, the quality of these repetitions is far more important!

If you’re up for a challenge, repeat both the circuit and supercircuit again for a full 28-minute workout.

Try this inner thigh workout

Remember ladies, in addition to training your legs, recovery is also important! Adding in some foam rolling to your routine can help to keep your body moving smoothly and to reduce muscle soreness as well. 

I hope that you enjoy this inner thigh workout, girls! If there are other targeted workouts you would like to see featured on my exercises blog, make sure you let me know in the comments below.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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