Top 10 Exercises to Lose Inner Thigh Fat and Sculpt Lean Legs

You know that feeling when your jeans fit everywhere except the inner thighs? For some people, inner thigh fat sticks around no matter how many workouts they try. But here’s the thing: it’s not about doing a million leg lifts; it’s about understanding how the body stores fat and learning how to move to build strength, boost confidence, and burn calories efficiently.

Take Jordan, for example, a Crunch member who came to us feeling frustrated with her progress. She was eating well and staying active, but that thigh area just wouldn’t change. After working with one of our trainers, she focused on full-body fat loss and added a few targeted inner thigh exercises like sumo squats and lateral lunges. Within weeks, she started seeing real results, not just in how her legs looked but how they felt.

That’s what this guide is all about. We’re here to help you move better, feel stronger, and love your legs again. These 10 best exercises to lose inner thigh fat are designed to activate your inner thigh muscles, improve your lower body strength, and support long-term, healthy change.

Whether you’re just starting or leveling up your routine, these moves will help you tone your thighs, build muscle, and feel amazing, inside and out. Ready? Let’s get into it.

Top 10 Exercises to Lose Inner Thigh Fat and Sculpt Lean Legs

The inner thighs, also known as the adductors, are a group of muscles responsible for stabilizing the hips and pulling the legs inward. Strengthening these muscles helps reduce thigh fat and improves balance, posture, and athletic performance.

Whether you are trying to achieve toned legs, improve body composition, or feel stronger, these inner thigh exercises can help you achieve those goals.

Here are 10 of the best exercises to lose inner thigh fat, sculpt lean muscle, and create a powerful lower body you’ll feel proud of.

1. Sumo Squats

A classic move with a twist, the sumo squat shifts your typical squat position by widening your stance to about shoulder width with toes slightly turned out. This stance emphasizes the inner thighs, glutes, and quads.

How to do it:

Start in a standing position with your feet wider than your shoulders. Lower down into a squat, keeping your chest upright and knees bent in line with your toes. Push through your heels to return to standing.

Why it works:

Sumo squats recruit several muscle groups and are great for burning body fat while building strength in the inner thighs.

2. Lateral Lunges (Side Lunges)

These are a must-have in any leg day routine. You target both inner and outer thighs by stepping side to side while engaging your glutes, hamstrings, and core.

How to do it:

From a starting position, step your right leg to the side and bend your right knee, keeping your left leg straight. Push back to the center and repeat on the other side.

Why it works:

Lateral movement challenges balance, improves lower body strength and hits those hard-to-reach thigh muscles.

3. Inner Thigh Leg Lifts

Simple but effective, this inner thigh exercise isolates the adductors while activating the core.

How to do it:

Lie on your side with your bottom leg straight and your top leg bent over it. Lift the bottom leg a few inches off the ground and lower it back down with control.

Why it works:

This move tones the inner thigh muscles and helps improve muscle definition without equipment.

4. Curtsy Lunges

Add a little elegance to your workout! This move hits the glutes and inner thighs by moving your left leg or right leg behind the other in a cross-lunge pattern.

How to do it:

From a standing stance, cross your left foot behind your right leg and lower into a lunge. Return to standing and switch sides.

Why it works:

Curtsy lunges strengthen the hip flexors, improve balance, and target thigh fat by building lean muscle.

5. Glider Side Lunges (Sliders or Towels)

This controlled movement is perfect for isolating the inner thighs while working on stability and coordination.

How to do it:

Place your left foot on a towel or glider. As you lunge to the right, slide the left foot out. Engage the inner thigh to pull it back in as you return to standing.

Why it works:

It challenges lower body control and specifically recruits the inner thigh muscles with added tension.

6. Resistance Band Adduction

Using a resistance band is a great way to challenge the muscle group responsible for adduction (bringing the legs together).

How to do it:

Secure a resistance band to a sturdy anchor and wrap it around your ankle. Standing with feet hip width apart, bring your leg across the body against the band’s resistance.

Why it works:

It adds external resistance to activate the inner thighs, making it an excellent choice for building strength and burning fat.

7. Wall Sits with a Ball Squeeze

Combine the burn of a wall sit with the inner thigh engagement of a ball squeeze.

How to do it:

Slide down a wall into a squat position. Place a ball or pillow between your knees and gently squeeze while holding the wall sit.

Why it works:

This move targets multiple muscle groups simultaneously and enhances inner thigh activation through isometric contraction.

8. Frog Jumps

Looking for something explosive? Frog jumps are a plyometric move that spikes your heart rate and torches calories while working the entire lower body.

How to do it:

Start in a deep squat, touching the floor. Explode upward and forward like a frog. Land softly and repeat.

Why it works:

This is a great way to combine cardio and strength for fat-burning, especially in the thigh area.

9. Pilates Leg Circles

Pilates-style movements are excellent for control, flexibility, and body awareness. Leg circles simultaneously work the hip flexors, core, and inner thigh muscles.

How to do it:

Lie on your back with one leg extended upward and the other flat on the floor. Slowly draw controlled circles with your raised leg.

Why it works:

This improves muscle control, tones the thighs, and enhances coordination.

10. Skater Hops

A favorite for HIIT workouts, skater hops mimic speed skater movement, using explosive side-to-side power

How to do it:

Hop sideways from your left foot to your right foot, landing lightly and swinging your arms for balance. Repeat on the opposite side.

Why it works:

This move improves agility, strengthens the inner and outer thighs, and helps burn body fat.

What Causes Inner Thigh Fat?

You’re not alone if you’ve ever felt frustrated by stubborn inner thigh fat. While it’s completely normal and healthy to have fat in this area, understanding why it accumulates can help you make smarter decisions for your health and fitness.

Let’s explain the most common causes:

Genetics

Your body stores fat based on your genetic blueprint. Some people naturally carry more fat in their lower body, especially the thighs, hips, and glutes.

A 2019 study found that genetic factors strongly influence body fat distribution, particularly in women, who are more likely to store fat in the inner and outer thighs due to their inherited body shape. This doesn’t mean you can’t lose it; your approach must be consistent and long-term.

Hormonal Changes

Hormones, especially estrogen, play a major role in fat storage. Shifts in hormone levels during puberty, pregnancy, and perimenopause can trigger the body to store excess fat in the thighs and hips.

Estrogen encourages fat storage in these areas as a natural reserve for fertility. A decline in estrogen during menopause, however, may lead to a redistribution of fat to the belly, but many still retain fat in the thigh area.

Lack of Physical Activity

A sedentary lifestyle slows metabolism and reduces muscle mass, leading to more fat storage in the lower body. When the inner thigh muscles are underused, they weaken and lose tone, making thigh fat more noticeable.

Regular lower-body workouts, especially those that target the adductors (inner thigh muscles), can help increase muscle engagement and improve body composition.

Age

As we age, the body’s ability to burn calories declines due to hormonal changes and muscle loss, a process known as sarcopenia. According to the National Institutes of Health (NIH), adults can lose 3–8% of muscle mass per decade after age 30, contributing to increased body fat and decreased strength, particularly in areas like the thighs.

While you can’t control your genetics or age, you can improve your fitness level, manage your hormone health, and stay active. Combined with a balanced diet and regular exercise, especially inner thigh exercises, these factors can help reduce thigh fat and strengthen your lower body overall.

Can Some Exercises Make Your Inner Thighs Bigger?

If your goal is to sculpt rather than bulk, understanding which movements to approach with balance is key.

Here are five exercises that may unintentionally contribute to a bulkier thigh appearance:

• CrossFit-Style Workouts: CrossFit is known for its high-intensity, full-body workouts that often involve heavy lifting and explosive movements. While great for building strength and endurance, these sessions can lead to muscle growth in the thighs, especially if you frequently do weighted squats, lunges, and Olympic lifts.
• Heavy Leg Machines: Exercises using machines like the leg press or hip adductor can isolate the thigh muscles, particularly when using heavy weights. These machines are effective for building strength, but without balance, they may cause the inner thigh muscles to thicken over time.
• Leg-Focused HIIT Routines: HIIT is amazing for burning calories and improving cardio fitness. However, if your sessions include frequent jump squats, burpees, or weighted lunges, you could trigger lower-body muscle growth, especially in the thigh area.
• High-Resistance Cycling: Cycling is a top-tier cardio workout, but pedaling at high resistance for long durations recruits your quads and hamstrings heavily, potentially leading to bulkier legs.
• Sprinting: Sprinting uses explosive force to power the lower body, particularly the thigh muscles. It’s great for speed and power, but may result in a more muscular appearance over time.

How Crunch Fitness Helps You Strike the Right Balance

At Crunch Fitness, we understand that everyone has different goals. Whether you want lean muscle, lower body strength, or to lose thigh fat, our expert trainers can help you build a personalized plan that keeps you on track.

Try one of our group classes focused on toning (like Pilates, Barre Bootcamp, or Barre Assets), or work one-on-one with a personal trainer to fine-tune your routine. We’ll help you combine effective inner thigh exercises with cardio, flexibility, and total-body workouts to get the desired results without the bulk.

Crunch promotes a culture of positivity, inclusivity, and fun with no judgments by providing an environment for all individuals regardless of their health and fitness goals. Find a Crunch gym near you to try our free trial membership, or join Crunch now. We’re here for you – at the gym or at home. Access the best live & on-demand workouts anytime, anywhere with Crunch+. Ready to get sweaty? Try hundreds of workouts for free! Start your free trial now!

FAQ’s

How hard is it to lose inner thigh fat?

Losing inner thigh fat can be tough because your body decides where to burn fat first, and the thigh area is often last to go, especially for women. It requires consistent full-body fat loss through diet and exercise.

How long does it take to reduce inner thigh fat?

With regular workouts and a healthy diet, you may notice changes in 4 to 8 weeks. Results depend on your starting point, genetics, and overall body fat percentage.

How much exercise do I need to do to eliminate inner thigh fat?

Aim for 150–300 minutes of cardio per week plus 2–3 strength training sessions focused on the lower body, including inner thigh exercises like lunges and squats.

Will walking help reduce inner thigh fat?

Yes! Walking regularly helps burn calories and improve overall body composition, which, when paired with a good diet, can lead to a gradual reduction in thigh fat.

Will dieting help reduce inner thigh fat?

Absolutely. A balanced diet with a slight calorie deficit is essential for losing body fat, including inner thighs.

Are there any foods that cause inner thigh fat?

Not specifically, but eating too many processed foods, refined carbs, and sugary snacks can lead to excess fat storage, including in the thighs.