Reviewed By: Pramod Kerkar, MD, FFARCSI

Tired of the endless lunge and squat variations? Finding more ways of working your thighs? While it is true that spot toning does not really work, there are certain moves which specifically target the inner and outer portion of the thighs. Read on for some of the best exercises to develop inner & outer thigh muscles for men.

Best Exercises to Develop Outer & Inner Thigh Muscles for Men

Some creative exercises moves have been designed to work the thighs in different ways. The repetition count for each exercise move must be high enough to completely tire up the muscles on each leg. One can do the exercise moves using just the weight of their body but should ensure to squeeze their glutes, legs, and abs to initiate self-resistance. They can also step this workout up a bit by using a TheraBand for all the outer thigh exercise moves and ankle weights for exercise moves involving the inner thigh. It should, however, be remembered that rushing the exercise repetitions and kicking the legs around does not produce visible result, and so it is always advisable to go slow. For performing these exercises, one needs to start by lying on their left side and completing the appropriate number of repetitions for the outer thigh moves with the right leg as the target. Then they need to complete all the moves for inner thighs with the left leg as the target. All the exercises should be repeated on the other side as well.

Best Exercises to Develop Outer Thigh Muscles for Men

Two Pumps Exercise: To perform this exercise for developing outer thigh muscles for men, one needs to lie down on the left side with the left hand acting as a support for the head. The left leg should be bent, core tightened, and extend the right leg with the right hip set directly over the left hip. Then the right foot should be flexed and lifted towards the ceiling. It should be lifted halfway up with 1 pump, and then be lifted as much as possible with the second pump. The leg should be lowered in 2 distinct movements. Do not let the hip fall back. 30 reps of this move should be performed on each leg. Two pumps exercise is one of the best exercises to develop outer thigh muscles for men.

Check Mark Exercise: For check mark exercise, the performer needs to lie on their left side, in the position mentioned above. The right toe should be pointed and the right knee should be brought right before the navel, while squeezing abs. Then the right leg should be extended diagonally as much as possible. About 20 reps of this exercise should be done on each leg to develop outer thigh muscles in men.

Up & Over Exercise: Up & over exercise is also a beneficial exercise to develop outer thigh muscles for men. To begin the up and over exercise, one should get into the position as mentioned above, and push up on to the left forearm. The right leg should be extended with toes pointed, and the leg should be moved from front to back, like drawing an arch over the left leg. The performer should aim at getting the right leg at right angles to the torso as much as possible at the front of the arch. About 20 reps of this exercise should be performed to develop outer thigh muscles in men.

The Burner Exercise: In this exercise, from the same position as mentioned above, the right knee should be bent to the chest while flexing the right foot, and engaging the abs and right oblique muscles. The right hand should touch the ground behind the body for extra balance. Then the right foot should be pointed, and leg extended, while bringing the right hand from the back to the front. The glutes should be squeezed and right knee bent, bringing the heel towards the butt. This entire sequence should be repeated 20 times to develop outer thigh muscles in men.

Best Exercises to Develop Inner Thigh Muscles for Men

Single Sweep Exercise: To perform single sweep exercise to develop inner thigh muscles in men, one needs to lie on their left side. The right knee should be bent and the right foot placed on the ground just behind the left leg. They should then flex their left foot, lift the leg as much as they can, and then lower it until the foot is about 2 inches above the ground. About 25 reps of this exercise move should be done in men who want to develop their inner thigh muscles.

Heel Press Exercise: From the starting position mentioned above, the left leg should be lifted about 2 inches off the ground. The left foot should be flexed, left knee drawn towards the chest, and abs crunched. The heel should then be pressed away with the left leg extended such that it does not touch the floor. About 25 reps of this move should be done. Heel press exercise is one of the best exercises to develop inner thigh muscles for men.

Combo Exercise: Combo Exercises is a great exercise plan to develop inner thigh muscles for men. From the starting position, the left leg should be raised about 2 inches above the floor, with the foot flexed. The left knee should be brought close to the chest while involving the abs. The left leg should then be extended in front, so that the leg is at a right angle to the torso making the shape of the letter “L”. The knee should be bent back to crunch position, the heel should then be pushed away, and the hip extended, to come back to the starting position. About 20 reps of this move should be performed to get well built muscles in the inner thigh in men.

Dancer Lift Exercise: This exercise move also proves helpful in toning and strengthening the abs along with developing the inner thigh muscles for men. From the starting position, the feet should be pointed and the right leg be lifted high towards ceiling. Depending on performer’s flexibility, the thigh, calf, or heel should be held with the right hand. The back of the knee should not be held for protecting the joints. Next, while bracing the core, the left leg should be drawn straight up to touch the right leg. Then, the left leg should slowly be lowered with control. About 20 reps of this exercise should be done to build strong inner thigh muscles in men.

Additional Tips for Developing Inner & Outer Thigh Muscles in Men

It is advisable to start working the inner thigh by using 1.5 lbs of ankle weights. To tie the resistance band, the performer should stand with their feet hip-width apart, and tie the band just above their knees. A light tension should be there in the band. All the above mentioned exercises should be added to a cardio workout and repeated up to 5 times a week, for best results.

Pramod Kerkar

Written, Edited or Reviewed By:

, MD,FFARCSI

Pain Assist Inc.

Last Modified On: October 30, 2018

This article does not provide medical advice. See disclaimer

Sign Up for Our Newsletter

We'll help you live each day to the healthiest