10-Minute Inner Thigh Workout Routine to Tone Your Thighs at Home!

If your fav pair of jeans are now but a sad reminder of your saggy thighs, these inner thigh workouts will get you into those sooner than later.

Written by Manal Yahya

On Mar 11, 2024 – 5 minutes read

10-Minute Inner Thigh Workout Routine

If you can afford a 10-minute inner thigh workout routine, then there is absolutely no need for hours and hours of leg curls to tone yourself. Surprised? There’s more!

To tone your thighs and to get a perfect body, build your lower body muscle, and strengthen your hamstrings, calves, and glutes all in one, all you have to do is follow this 10-minute routine consistently. Though spot reducing is a myth, this most certainly is not!

7 Thigh Exercises to Tone Your Thighs: Do It All In 10 Minutes!

The thigh gap is purely a combination of the anatomy of your hips and genetics. It has less to do with being overweight with excess fat and more to do with the shape of your hips. So trying to slim down your thighs just for the sake of having thigh gaps may be a vain attempt.

thigh workout

You also need to know the reasons why fat accumulates on the thighs and hips(1). The main culprit you can blame it all on is your hormones as they drive the deposition of fat around the thighs, buttocks, and pelvis. In this case, the hormone estrogen drives the increase in fat cells in females, causing fat deposition most commonly around the thighs and hips(2). So, what can you do to reduce thigh fat? Well, the obvious answer is a thigh slimming workout session!

Inner Thigh Workouts for Toned Thighs

To tone your thighs, you can do many quad exercises. But you don’t necessarily have to do them all to get toned thighs. Instead, you can choose a few from the number of inner thigh exercises and do them consistently.

To reduce inner thigh fat, people usually do surgery (3) but here, I have listed 7 inner thigh exercises targeting the entire lower body to help stabilize your hips, knees, build balance, and keep your kinetic chain strong. But of course, you have to combine this 10-minute inner thigh workout routine with an overall fat-loss plan and healthy diet to feel the results it promises.

The best part is that you won’t need any equipment that you can only find in gyms to do these inner thigh workout exercises. While doing these exercises to reduce thigh fat, always remember to engage your core and glutes through each movement to prevent lower-back strain. Also, use proper form and posture without rounding your back to get toned thighs.

Now, let’s start moving!

Equipment: Yoga mat and a small step or box.

#1 Step Up with Knee Lift

Step Up With Knee Lift

How To Do:

  1. Place the step or box on the mat and stand in front of it about one foot away.
  2. Step up on it with your left foot and lift your right knee up to your chest to 90 degrees while squeezing the glute of the left leg on the step.
  3. Then, step your right foot back to the floor, followed by the left foot.
  4. Once you do this rep, do 10 more reps. Then, repeat with the other leg as well.

Inner Thigh Workout#2 Side Shuffle Switch

Side Shuffle Switch

How To Do:

  1. Stand with your feet together and arms by your sides.
  2. Shuffle quickly to your right by taking three steps to the side (right, left, and right). Then, lift your knee up, swinging your right arm forward.
  3. Swiftly reverse your shuffle (left, right, and left) and lift your right knee up.
  4. Once you do this rep, repeat 20 times as fast as you can.

#3 Attitude To Side Extension

Attitude To Side Extension

How To Do:

  1. Stand on your right leg with knee slightly bent, hands-on-hips.
  2. Lift your left leg, bend your knee, and bring it across your body, turning your left heel up.
  3. Then, open your left leg out to the side and straighten it as long as you can.
  4. Do 10 reps for each leg.

Inner Thigh Workout#4 Sumo Squat

Sumo Squat

How To Do:

  1. Stand with your feet wider than shoulder-width apart. Keep your toes pointing outward.
  2. Drop into a squat, keeping your thighs parallel to the ground.
  3. Push your heels to return back to the standing position.
  4. Once you do this rep, do 10 reps more.

#5 Curtsy Lunge

Curtsy Lunge for inner thigh

How To Do:

  1. Stand with your feet hip-width apart.
  2. Bring your left leg diagonally behind your right leg.
  3. Bend both knees to drop into a lunge, making sure your right thigh is parallel to the floor. Keep your back straight and square your shoulders to face forward.
  4. Push your right heel to stand back to the standing position.
  5. Once you do this rep, do 10 more reps. Then, repeat with the other leg as well.

Inner Thigh Workout#6 Reverse Lunge

Reverse Lunge

How To Do:

  1. Stand with your feet shoulder-width apart.
  2. Inhale and step backward with your left foot. Without touching your heel on the ground, land on the ball of your left leg.
  3. Bend your knees into 90-degree angles with both your legs. Make sure that your chest is upright and your shoulders are directly above your hips.
  4. Push the heel of your right foot to return back to the standing position.
  5. Once you do this rep, do 10 more. Then, repeat with the other leg as well.

#7 Glute Bridge

Glute Bridge for inner thigh

How To Do:

  1. Lie down on the mat on your back. Bend your knees with your feet hip-width apart and your heels a few inches away from your buttocks. Keep your arms in low V by your hips.
  2. Push your heels to lift your hips up while keeping your core engaged. Your body must make a diagonal line from your shoulders to your knees.
  3. After pausing for two seconds, lower your hips back down to the ground.
  4. Once you do this rep, do 10 more reps.

After you are done with this workout circuit, rest for a minute. Then, if you want, repeat the same circuit one more time to extend the session into a 20-minute cycle. If you want to add more cardio into this circuit, do side lunges, overhead forward lunges, jumping squats, among others.

Believe it or not, you don’t have to spend hours jumping up and down to tone your thighs. A 10-minutes inner thigh workout session with simple yet effective moves is more than enough to tone your thighs to your desire. If you follow this routine four times a week, your thighs will be toned in no time!

  1. Obesity (Silver Spring). (2019). Lipedema: A call to action. (Online). Available at
  2. Journal of cosmetic and laser therapy. (2011). Reduction in thigh circumference of cellulite with dual-wavelength, low-level laser energy, and massage. (Online). Available at
  3. Dermatologic surgery. (2019). Fat reduction in the inner thigh using a cryolipolysis applicator. (Online). Available at,treatment%20to%20the%20inner%20thigh.

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Manal is a lifestyle influencer who has spent years delving into the world of beauty, fashion, and wellness- a pro when it comes to anything woman.

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