Legs

Inner thigh exercises

8 exercises for your inner thighs: adductions, sumo squats and the Copenhagen plank.

• Beginner 3
• Intermediate 5

Front

Back

Your adductors line the inside of the thigh and bring your legs together. The adductor magnus, the biggest, also helps extend the hip. In a 9-week trial, the squat grew the adductors more than the hip thrust did.

More exercises 8

• Dumbbell sumo squat

  Gluteus maximus · Dumbbell

  Beginner

• Hip adduction machine

  Inner thighs · Machine

  Beginner

• Cable hip adduction

  Inner thighs · Cable

  Beginner

• Sumo deadlift

  Gluteus maximus · Barbell

  Intermediate

• Lateral lunge

  Gluteus maximus · Dumbbell

  Intermediate

• Copenhagen plank

  Inner thighs · Bench

  Intermediate

• Cossack squat

  Gluteus maximus · Bodyweight

  Intermediate

• Dumbbell deficit sumo squat

  Gluteus maximus · Dumbbell

  Intermediate

Other regions

• 

  Gluteus maximus

  56 exercises

• 

  Gluteus medius

  14 exercises

• 

  Quads

  31 exercises

• 

  Hamstrings

  18 exercises

Sources

• Plotkin DL, Rodas MA, et al. Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Front Physiol. 2023;14:1279170.

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