If you've been aching for lean legs and toned inner thighs, this is for you. A collection of nearly 60 muscle-sculpting moves to work all areas of the thighs (and more!) will be more than enough to get you well on your way to those gorgeous gams you've been envisioning. Beginners should create a sequence of the moves below and complete three sets of 10-15 reps. Those at advanced levels should create a sequence of the moves below and complete each move as many times as possible for 60 seconds.
1. Plank Jack
3. Side Climbers:
You will really feel the burn with this variation! Focus on keeping your back straight — and don't forget to breathe! Click here for a closer look.
You will feel this move all through your legs! Just make sure to keep your shoulders back as you step to maintain good posture. For further instructions, click here.
5. Single Leg Calf Raise:
You can do these on a weighted calf machine or on some sort of platform, even a stair without weights in your own home. Simply lower your weight down into your heels as they are leaning off the edge of the platform, then using your calf muscles, raise up to your tip-toes and hold for 1-2 seconds. Do at least 20-50 reps for 3 sets. Calves respond to higher reps, and not a lot of weight is needed as we are looking to tone, not necessarily make them larger.
6. Hip Rotation with Gliders:
This move is intense with gliders and really targets those thighs! Remember to keep everything in nice and tight—that means not only your core, but your glutes, too. Click here for more details.
7. Frog Lift:
You can try this one with or without the squishy ball (or small pillow). Lie on your belly, lifting your head off the floor. Let the knees fall out to the side as you touch the heels together or hold the ball with the heels. This squeeze will activate the inner thighs. As you lift and lower, only a couple inches, you'll need to use your glutes. Try not to push your belly into the floor to get the job done. Get more information on it here.
8. One-Legged Glute Bridge with Squishy Ball:
Just a couple reps of this exercise will make your butt and hammies burn, so remember to pace yourself! For more detailed directions, click here.
9. Inch Worm:
The slower you go, the more you'll feel this move in your abs! You can even hold the plank position for a couple seconds before returning to the starting position for an extra burn. Click here for instructions.
10. Crossover Lunge:
This exercise targets your thighs, glutes and abs for a compound move that is sure to bring on the sweat! For further instructions, click here.
11. Dumbbell Deadlift:
Deadlifts are notorious for their ability to work those hamstrings and quads! Be sure to keep your back straight as you bend to avoid injury! Click here for more details.
12. Lunge and Lift With Bicep Curl:
The knee lifts in this exercise really engage your core, so make sure you keep those abs tight as you lift! If you need some pointers, click here!
13. Plié Squat Jumps:
Hey, ballerina! Time for class. Make sure you keep the pelvis pushed forward and feet wide. Always land with a soft knee. Plyometrics are great for initiating fat burn. See the move here.
14. Split Lunge with Bicep Curl:
By keeping your foot propped up, you will really hit those hamstrings and glutes! Stay as upright as possible as you lunge to engage those core muscles. Click here for more information.
15. Squat Step with Resistance Band:
The resistance band will help you target the outside of those thighs! Keep your head and shoulders back as you squat to maintain a strong posture. If you need more information, just click here!
16. Kneeling Side Plank Clamshells:
Brace yourself: You are really going to feel the burn in your thighs and glutes with this exercise! Make sure you keep your knees from bending as you swing your leg. For more information, click here.
17. Goblet Squat:
Not only will these squats hit those thighs, but you also get a great shoulder exercise with the kettlebells! Just make sure to keep your back straight as you squat to avoid any injuries. Click here for more details.
18. Squat Press with Resistance Band:
This is also a great way to target your shoulders while working those thighs and glutes. Keep your arms completely straight as you lift the resistance band for the best results! Need some help? Click here!
19. Gliding Hamstring Curls:
This move takes hamstring curls to a whole new level! This exercise torches your hamstrings and gives your lower back and knees a break. This move takes some getting used to, start with 5-10 reps and work your way up to 25. Remember, if you don't own a set of gliders, you can still do this move! If you have hardwoods use washcloths, if you have carpet, grab a set of paper plates. For further instructions, click here.
20. Kneeling Side Crunch:
This is the perfect exercise if you are looking to target your obliques. Try not to slouch as you lift that leg, though! If you need more information, go ahead and click here.
21. Kettlebell Deadlift:
Using the heaviest kettlebell you can manage, this exercise will really work your lower body! For more directions, click here.
22. Leg Abduction with Resistance Band:
Place a resistance band around the sides of both feet. Lie on your back and extend your legs from the hips; flexing your feet. With your arms at your sides and your lower back pressed into the mat, open and close the legs. You can alter the resistance by making the band tighter or looser as needed. As you bring the legs in, stop at hip-width. See more here.
23. Sumo Calf Raise:
This is an all-out glutes, hamstrings and quads workout that is sure to get your legs shaking. Pair it with some light hand weights and you'll really feel the burn! Check it out here.
24. Kickback Pulse:
This exercise will really target the glutes. Just make sure you keep those hips square as you kick back your leg! For further instructions, click here.
25. Glute Bridge with Dumbbell:
Glute Bridges are a great way to hit those glutes and core muscles! Keep pushing your hips toward the ceiling throughout the exercise to keep those abs engaged. Click here for more details.
26. Squat and Lift:
Work your inner thighs with this squat variation. Each time you lift your leg, crunch your oblique muscle to stay balanced! Click here to get details on this move.
27. Kneeling Hip Abduction with Gliders:
Get out the fire extinguisher—because this move is going to set your inner thighs on fire! Click here for full instructions.
28. Jumping Lunges:
If you're wanting to tone your legs and thighs, these lunges will do the trick! Make sure your feet stay hip-width apart, not too wide and not crossing behind or in front of each other. Use your arms for momentum and find that perfect 90-degree bend. See it here.
29. Walking Lunge with Dumbbells:
The deeper you sink into the lunge, the more you will feel the burn! For a modification, try ditching the dumbbells and put your hands on your hips instead. Click here for more instructions.
30. Lunge to Single Leg Deadlift:
This move is all about balance, so it may take a couple tries to really get the hang of it! Just be sure to move nice and slow so you don't tip over. For more detailed instructions, just click here.
31. Kneeling Roundhouse Kicks:
This move is a triple-threat! It strengthens the hips, tones the thighs and even engages the core! Click here if you need more information.
32. Figure 8 Squat with Kettlebell:
This move will kick your whole body into gear! Make sure you take your time so you can really feel the burn as you squat down. If the kettlebell is too much, go ahead and ditch it or grab a lighter weight! For more instructions, click here.
33. Alternating Side Lunges:
A side lunge is an effective way to work your muscles in a new way. This move works your glues and abductors, helping you to tone and tighten your lower body! Click here for step-by-step instructions.
34. Scorpion Twist:
This move will not only increase your flexibility, but it will also hit those ever-elusive core muscles, thighs, and glutes. Don't be surprised if you feel your back crack a little! If you need more instructions, just click here.
35. Seated Abductor Taps with Resistance Band:
This might not seem like much, but these taps will ignite those inner and outer thigh muscles. Keep your back straight and your upper body still while you let the movement come from just your legs. Keep tension on the band throughout this exercise to burn out those legs!
36. Resistance Band Lunge with Twist:
These twists are tricky enough on their own, but throw in a resistance band and you will feel those abs flexing! Not to mention, your thighs will be on fire after just a couple reps. If you need more details on how to do this exercise, just click here.
37. Knee Strikes:
This move will give you an exhilarating burst of energy! As you keep your core muscles engaged, just pretend like you're grabbing and kneeing someone in the gut. The more power you put into this move, the more you will feel it! For helpful guidelines, just click here!
38. Squat with a Twist:
Add an oblique exercise to your squat routine with this twisting exercise! Maintain your form by keeping your back flat and chest lifted. Click here to see the move.
39. Calf Raise with Donkey Kick:
All you need is a chair and a lot of motivation! Keep your back straight as you kick your leg up behind you as far as it will go. (Aim for the ceiling!) Check it out here.
40. Side Plank with Leg Lift:
Get double duty on this move! The challenging side plan works your balance and core, while the leg lift gets that outer thigh! Add a resistance band to your ankles to amp this move up! For more information, click here.
41. Good Morning:
Who knew that all you needed to really make those hamstrings work was a heavy bar? You will be shocked by how much your legs burn after just a couple bends! Click here for a more in-depth description!
42. Resistance Band Flutter Kicks:
Make sure you keep your lower back pressed into the floor as you scissor your legs. It will help engage your core muscles, and you will feel the burn from the waist down! If you need more information, just click here.
43. Side Step with Crossed Resistance Band:
In order to keep your balance as you step up, clench those core muscles. You will feel the burn in your core and legs in no time! For more information, click here.
44. Step-Up with Bicep Curl:
This move gives you the opportunity to work those thighs and your shoulders! Be sure to keep those arms as straight as possible as you lift them over your head. For more details on this exercise, click here!
45. Prisoner Jacks:
Ready to bust a sweat? Set the feet underneath the hips, place the hands behind your head and squat down (knees behind toes, of course). Jump the feet in and out. You'll work the glutes, quads and inner thighs here as you power through the jumps. Stay low! You can see more on it here.
46. Inner Thigh Squeeze:
Looks like a cake walk, doesn't it? Once you get all comfy, lift both your leg AND squeeze the squishy ball. Make sure to keep your core tight and legs straight. For further directions, click here.
47. Reverse Flutter Kicks:
Rest the upper half of your body as you lie on your belly and work the inner thighs. You'll need to fold the arms over to rest your head as you lift the legs. You'll cross one over the other. Think about making your legs super long, pointing the toes to activate those longer muscle fibers in the abductors. See it here.
48. Band Jack:
Bored of all those traditional jumping jacks? Why not give this resistance band variation a shot? You will feel the burn in your thighs and shoulders in no time!
While the burpee is one of the most dreaded exercises out there, it is also one of the most effective! So set aside your hesitation, and embrace the sweat!
50. Wood Chopper with Medicine Ball:
Talk about targeting those obliques! This exercise will have your heart rate up in no time. As you lift the medicine ball, make sure you are thrusting from legs rather than your back. For more information, click here.
51. Wall Sit:
Just because you get to sit, doesn't mean this exercise is going to be relaxing! As you lean against the wall, with your legs bent at a 90-degree angle, make sure your entire back is in contact. For an added challenge, go ahead and stretch one leg straight out!
52. Sumo Squat with Bicep Curl:
This is a great compound move that will target your inner thighs and your biceps! Remember to keep your weight as far back in your heels as you can so that you are able to really sit back into that squat. For more instructions, click here.
53. Side Lunge and Press:
Add some resistance to your side lunges by holding a dumbbell at chest level. Sit the booty back and down to keep the knee behind the toes, then squeeze the glutes, quads and inner thighs to push yourself out of it. Keep alternating sides. You'll get a little stretch, too! Check it out here.
54. Ball Slams:
This move requires strength and coordination! Keep your eyes on the ball as you raise out of the squat and toss it into the air. Modify this move by simply holding the ball over your head as you rise to a standing position. It may target the upper back, but you thighs will burn soon after trying these! For more detailed instructions, click here.
Be prepared to really feel the burn in your quads with this exercise! Keeping your hands tucked behind your head should help you stay balanced as you squat down. For a modification, try a more shallow squat, and simply come to a standing position, rather than jumping. Click here for more details.
56. Reverse Lunge:
In order to maintain the best possible posture for this exercise, make sure that your torso remains upright as you step back, and make sure that your weight settles into your back toes. For a more detailed description, click here!
57. Front Kick with Dumbbells:
Stand as straight as you can as you kick one leg out at a time, locking the knee. This will help to engage those core muscles, and create a stronger foundation to stand on! Click here for more instructions.
58. Weighted Donkey Kick:
Keep your back as straight as possible as you kick your leg up. It also helps to keep your eyes focused on the ground by your hands. If you need an extra challenge, go ahead and throw a dumbbell in the crook of your knee! Click here to see how to do this!