Inner Thighs Workout With Bands

Follow along with Pat Chadwick in this 10 minutes inner thighs workout at home using a resistance band. This workout will sculpt and shape your lower body muscles, especially your inner and outer thighs. Add this into your weekly workout routine to tone your thighs and burn fat!

There are 8 exercises in this workout where you will work for 45 seconds, followed by resting for 15 seconds before moving on to the next exercise. These exercises are great to achieve more results because a resistance band forces your legs to work even harder! You can also perform this workout without the band… But I highly recommend you to try it!

Lower body training will help to improve muscle performance and your overall performance in sports and everyday activities. For example, if you want to improve your ability to run faster and longer, lower body strength training can help. This means walking up the stairs would feel much easier. According to Havard Health, strength training can slow down the process of bone loss. This is highly useful to assist in the offset of age-related deterioration in bone mass and prevent conditions such as arthritis and osteoporosis. 

What Muscles are Worked by this Inner Thighs Workout?

The primary muscles worked are the vastus medialis, vastus lateralis, glutes, hamstrings, adductors, and hip flexors. The secondary muscles worked are the abdominals and calves. Using a resistance band makes your workout more challenging and therefore increases the endurance and strength of your lower body muscles.

What Level is this Inner Thighs Workout?

All fitness levels can join in the fun with this workout. The exercises below are beginners friendly as the movement path is relatively simple to do, you will prioritize perfecting your form. What makes this workout challenge is the longer time under tension on your muscles and short rest period. If you need breaks - take them and resume when you are ready!

Best Inner Thigh Workout

Banded Squats

  1. Stand tall with your feet slightly wider than hip-width apart with a band looped just above your knees, and your feet pointing relatively outward. Your arms are down by your sides.
  2. Inhale as you bend your knees to push your hips back in a sitting position. Lower down until your thighs are parallel to the ground while keeping your core tight. 
  3. Exhale as you extend your legs to return to the starting position. Squeeze your glutes at the top position. Do not let your knees cave in.
  4. Repeat this movement for 45 seconds. We have covered 3 different squat variations in this bodyweight squat tutorial. You can take your training to another level by using resistance bands with these variations.

Lateral Lunges (Or Side Lunge)

  1. Stand tall with your feet wider than shoulder-width apart and feet pointing outwards. Keep your core tight and your torso upright. 
  2. Inhale as you bend your right knee to lower towards your righthand side while keeping your trailing leg straight. Lower down until your right thigh is at 90 degrees. You can bring your hands together at the center of your chest to counterbalance. Flex your core throughout this movement.
  3. Exhale as you push through your right heel to extend your leg and return back to the starting position.
  4. Repeat this on the opposite side and perform this movement for 45 seconds. There are many variations on this exercise that you can do to target different angles of your muscles, find out more in this lunges tutorial.

Banded Side Leg Lifts 

  1. Lie on your right side with your legs stacked on top of each other and a band looped between your ankles. Your head is resting on your right palm and your left hand is placed flat on the ground in front of your stomach.
  2. Exhale as you lift your left leg away from your body at approximately 3 feet apart while keeping your core tight. 
  3. Inhale as you slowly lower your leg to the starting position.
  4. Repeat this movement for 45 seconds on the right side, followed by switching sides and repeating for another 45 seconds.

Banded Sumo Squats

  1. Stand with your feet wider than shoulder-width apart. Your toes are pointed outwards at about 45 degrees. Loop a band just on top of your knees.
  2. Inhale as you lower your hips down in the squat by bending your knees until they’re at 90 degrees.
  3. Exhale as you return to the starting position by extending your legs. Squeeze your glutes at the top position.
  4. Repeat this movement for 45 seconds. Want to learn different variations to the wide stance squats? Check out this goblet squats tutorial.

Banded Squats and Side Steps

  1. Stand tall with your feet together and a band loop in between your legs just above your knees.
  2. Inhale as you take a step to the right so that your feet are wider than shoulder-width apart, followed by bending your knees to descend into a squat. Lower down until your thighs are parallel to the ground. Keep your core tight.
  3. Exhale as you activate your glutes, extend your legs, step your right foot back in and return to the starting position, followed by taking a wide step to the left and lower down into a squat.
  4. Repeat this movement side-to-side motion for 45 seconds.

Banded Inner Thigh Leg Lifts 

  1. Lie on your right side with your right leg extended, and your other leg bent with the left being placed flat on the floor. Your head is resting on your right hand and your left palm is placed flat on the ground in front of your stomach. Loop a band in between your ankles.
  2. Exhale as you point swoop your right leg up approximately 2-3 feet. Keep your abs pulled in and your torso rigid.
  3. Inhale as you return to the starting position.
  4. Repeat this movement for 45 seconds, followed by switching sides and working for 45 seconds on the opposite leg.

Banded Fire Hydrants

  1. Begin in a tabletop position where your shoulders are stacked on top of your wrists, and your hips are stacked on top of your knees. Loop a band in between your legs just above your knees.  Brace your core to keep your back straight. 
  2. Exhale as you slowly raise your right leg out to the side, keeping your knees at 90 degrees. Raise up until your knee is in line with your hips.
  3. Inhale as you slowly return to the starting position.
  4. Perform this movement on the opposite side and repeat this motion for 45 seconds.

Lying Banded Side Leg Lift

  1. Lie on your back resting on your elbows with your torso straight, and slightly backward. Your legs are together and a band is looped in between your ankles. Brace your core.
  2. Exhale as you adduct your right leg diagonally upwards to the left, keeping your legs straight and core tight.
  3. Inhale as you slowly return to the starting position.
  4. Perform the same motion on the opposite leg and repeat this movement for 45 seconds.

Congratulations on completing this workout! These exercises are amazing to target your legs, especially your inner thighs, outer thighs, and glutes. Using a band will orce your legs to work harder which will give you better results. I recommend switching up your workouts to allow your legs to recover and hit different muscle groups. Check out my other routines such as the complete chest workout and the complete core workout - See you there!

About the Author

My name is Pat Chadwick, I am a calisthenics coach with over 4 years of experience in helping people from all backgrounds to achieve their calisthenics goals. My goal is to become the number one calisthenics coach in the world as it is my passion to help people change their lives through inspiring bodyweight movements. I believe everyone deserves the right to feel good about their health, body, and be delighted inside and out.