For well-rounded fitness of your legs, you need to include exercises for toning and strengthening the inner thigh muscles in your routine. Usually, traditional workouts neglect the inner thighs, but these muscles provide stability to the pelvis, which is crucial for most exercises. However, exercises for the inner thighs with a resistance band can effectively target and tone these often-overlooked muscles.
Resistance bands are low-impact alternatives to free weights and can sculpt your legs by offering a versatile and convenient routine. We're here with 15 exercises for inner thigh workouts with bands. These exercises will not only shape your legs but will also improve lower body strength and enhance overall athletic performance.
15 inner thigh workout with bands
1. Sumo squat
- To do this inner thigh workout with bands, start with a resistance band wrapped around your thighs, just above the knees.
- Standing firmly on your feet at shoulder-width apart and toes slightly turned out.
- Keeping your back straight, core engaged, and chest up, slowly lower your body into a squat position by bending your knees while gradually pushing them outward against the band's resistance.
- Hold for a second, then stand up, pushing through your heels.
- Do 12-15 reps for 3 sets.
2. Abductor lift
- Lie down on a mat on your side with the resistance band wrapped around your feet. Keep your feet slightly separated and bring the handles through in the center between both feet.
- Firmly holding the handles together, prop up on your right forearm. Ensure your legs are straight, stacked on each other, and your toes pointed forward.
- Slowly lift your top leg, hold it at the top position, and lower it in a controlled motion.
- Do 15 reps on one side before switching.
- Lie on your side with knees bent at a 90-degree angle and your head resting on one of the forearms.
- Place a resistance band around your thighs, just above the knees.
- Keeping your feet together stacked, slowly lift the top knee as far as possible without moving your pelvis.
- Hold for a moment before you lower your knee back down.
- Perform 12-15 reps for each leg.
4. Standing hip abduction
- To do this inner thigh workout with bands, stand with feet hip-width apart and place the resistance band around your ankles.
- Rest your arms on your waist for stability and balance.
- Gradually lift one leg out to the side against the band's resistance as far as possible.
- Lower your leg back to the starting position.
- Do 3 sets of 12-15 reps for each leg.
5. Lateral walks
- Place the resistance band around your ankles, standing with your feet hip-width apart.
- Bring a slight bend in your knees as you take small steps to the side while maintaining tension in the band throughout the moment.
- Reverse the steps to return to the starting position.
- Do 2 sets of 10-12 steps.
6. Banded side leg lifts
- Lie on the mat on your right side with the resistance band looped around your ankles. Rest your hand on your palm.
- Exhale as you slowly lift one leg upwards against the band's resistance while keeping the knee straight.
- Lift your leg as high as possible, feeling the contraction in your outer thigh muscles.
- Hold the position, keeping your core engaged to maintain balance and control.
- Slowly lower your leg back to the starting position in a controlled manner.
- Repeat 10 times before switching to the other side.
7. Lateral lunges
- To do this inner thigh workout with bands, begin by placing the resistance band just above your knees.
- Stand with your feet together and your hands on your hips or sides for balance.
- Keeping your back straight and core engaged, take a step to the side with your right foot, pushing your hips backward and bending your right knee to lower your body into a lateral lunge.
- As you lunge, push your knees against the band's resistance to engage your inner and outer thigh muscles.
- Try to keep your left foot straight.
- Hold the lunge position to maximize the muscle engagement, then return to the starting position.
- Do 10 reps on one side before switching. Perform 2-3 sets.
8. Banded hump squats
- Stand with your feet hip-width apart and a resistance band around your thighs, just above your knees.
- Slowly lower your body into a squat position, bending your knees while pushing them outward against the band's resistance.
- Explosively jump up as high as possible while keeping the band in place. Refrain from exerting your body.
- Land softly on your feet, absorbing the impact through your legs.
- Immediately go into the next squat jump.
- Perform 2-3 sets of 10-15 reps.
- Secure the resistance band under your feet by standing at the center of the band, keeping your feet hip-width apart.
- Hold the handles with your hands by your side, palms facing towards your body. Ensure there is tension in the band.
- Keeping your back straight and shoulders pulled back, hinge at your hips, pushing your buttocks back as you lower the band to the ground while keeping your knees slightly bent.
- Slowly reverse the motion to return to the starting position.
- Do 3 sets of 10-12 reps.
10. Fire hydrants
- To do this inner thigh workout with bands, take a tabletop position resting on your hands and knees with wrists under the shoulders and knees under your hips while the resistance band is wrapped just above your knees.
- Lift your right leg out to the side while keeping your knee bent at a 90-degree angle. Lift your leg as high as possible while pushing against the band's resistance.
- Hold and then lower your leg back to the starting position.
- Change sides after 12-15 reps.
11. Side plank leg raises
- To do this inner leg exercises with bands, lie on your side with your legs straight and the resistance band wrapped around your ankles.
- Get in a side plank position by supporting your upper body on your forearm and elbow, keeping your body straight, and lifting your hips off the ground.
- While maintaining the side plank, lift your top leg against the band's resistance while keeping your knee straight.
- Hold the position for maximum thigh muscle engagement.
- Slowly lower your leg back down to return to the starting position.
- Perform 3 sets of 10-12 reps for each side.
12. Glute kickbacks
- Place the resistance band around your ankles and stand with your feet hip-width apart.
- Maintain a light bend in your knees as you lift your right leg behind you while pushing against the band's resistance as far as possible.
- Squeeze your glutes at the top of the movement.
- Lower your leg back down to the starting position.
- Do 12-15 reps before switching to the left leg.
13. Diagonal band walk
- To do this inner thigh workout with bands, stand with your feet hip-width apart, a resistance band around your ankles, and a slight knee bend.
- Bring a slight hinge in the hips and take a wide step towards the right with your right foot while maintaining tension in the resistance band.
- Take a wide step to the left with your left foot.
- Repeat for a few reps before you reverse the steps to get back to the starting position.
14. Standing hip flexion
- Loop the resistance band around your feet as you stand with your feet hip-width apart.
- Stand with your palms pressing against a wall as you lean your weight.
- Slowly lift your left leg against band's resistance by bending the left knee until your thigh is parallel to the floor.
- Hold for maximum muscle activation.
- Lower your foot back down and repeat with your right foot. This is one rep.
- Do 3 sets of 15 reps.
15. Glute bridges
- To do this inner thigh workout with bands, lay on a yoga mat with your back straight and your feet firmly on the floor.
- Wrap the resistance band just above your knees with your knees fully bent and your arms down by your sides.
- Engage your core as you push your hips off the floor towards the ceiling. Your body should be straight from your knees to your head.
- Hold at the top for maximum muscle engagement, then slowly lower your glutes down to the floor.
- Repeat 10-12 times and do 3 sets.
7 Tips to follow while using a resistance band for inner thighs exercises
Resistance bands are low-impact workout equipments, making it easier to get started with an inner thigh workout with bands, but still, there are a few things to keep in mind.
- Always wear shoes for stability and grip.
- Always warmup. It is essential to get blood flowing in your inner thighs before the workout to prevent injuries and enhance performance. A brisk, fast walk or light stretching is a great way to warm up.
- Pick a resistance band with appropriate resistance for your fitness level.
- Focus on form. As your form is crucial for benefits, pay close attention during each exercise to target the inner thighs effectively.
- Progressively overload by gradually increasing the resistance or repetitions as your thigh muscles adapt to the exercises.
- Balanced Workout. Do not only focus on inner thigh exercises but make these inner thigh exercises with bands part of your overall lower body routine.
- Consult a professional. If you've never exercised before or have specific concerns, consult a fitness professional for guidance.
What to look for when choosing a resistance band for inner thigh exercise?
Resistance bands for inner thighs should be chosen based on several factors, such as resistance level, durability, and type. For most exercises for inner thighs with resistance bands, choose a type with a handle, as they provide a firmer grip.
Appropriate resistance level is essential to match your fitness goals and current strength. Always look for bands made of high-quality, durable materials to ensure they last through your workouts.
LIT AXIS resistance bands with built-in sensors are ideal for inner thigh resistance band workouts.
These resistance bands can track your metrics such as time under resistance, pounds lifted, reps, detect and correct muscle imbalances, and customize your workouts based on your goals.
Additionally, you can access thousands of on-demand classes, custom programs, and more for full-body workouts using resistance bands. Learn more about LIT AXIS here.
With resistance bands, you can make your inner thigh workout more efficient, balanced, and versatile. Ensure the resistance band you choose aligns with your fitness level and exercise needs, and prioritize quality and durability.
LIT AXIS offers an effective way to target and tone the inner thigh muscles. With versatile and accessible workout plans, LIT AXIS is great for strengthening and shaping your inner thigh muscles.
1. Can resistance band exercises effectively target and tone the inner thigh muscles?
Yes, a well-planned band workout can effectively target and tone the inner thigh muscles as the inner leg exercises with the bands listed above help to improve strength, endurance, and muscle definition in that area.
2. Are there any safety precautions to consider when performing inner thigh exercises with . resistance bands?
For inner thigh workouts with bands, you should follow the same safety precautions as any other form of workout. Always warmup and maintain proper form. Avoid overstretching the bands. Consult with a fitness professional if you have any specific medical conditions that may affect your ability to perform resistance band exercises safely.