The inner and upper thighs contain multiple muscles, such as the adductors, quadriceps and hamstrings. The quads are on the front of the thighs, the hamstrings are on the back and the adductors are on the inside. Compound exercises work more than one of these areas at a time, and isolation exercises work only one muscle at a time. Your best bet is to combine both types of exercises for a full workout.
Sumo Squat
The squat is a standard power-lifting exercise that works the quads, hamstrings and glutes. The sumo squat, or plie squat, is a variation that places more emphasis on the inner thighs. The big difference with this exercise is your foot position. Instead of starting with your feet shoulder-width apart, space them in a wide stance with your toes turned out about 45 degrees. While holding a barbell across the top of your back, slowly lower yourself down by bending your knees. Once your thighs are parallel with the floor, stand back up and repeat. You also can do this exercise by holding a dumbbell vertically between your thighs. In both exercises, maintain a tight core and straight back.
Lunge
The lunge is an upper and inner thigh exercise you can perform walking, stationary or alternating. To do stationary lunges, stand with your legs in a split stance and hold dumbbells at your sides. Keeping your back straight and abs tight, lower yourself by bending both knees. Once your front thigh is parallel to the floor and back knee is right above the floor, rise up. Repeat for a set of reps and switch sides. You also can do Bulgarian split squats, also known as dumbbell single leg split squats, which are nothing more than stationary lunges with one foot propped up on a bench behind your body. This variation places more emphasis on the inner thighs.
Step-Ups
To do a basic step-up, stand in front of a bench with your feet together and dumbbells held at your sides. Alternate stepping on and off the bench with both feet. Every time you step off the bench, begin your next step with your other foot leading. Lateral step-ups require two weight benches placed side by side. Begin by standing between them and hold dumbbells at your sides. Carefully step on the bench on your right side and lift your body in the air. Hold for a second, lower yourself back down and remove your right foot from the bench. Repeat the same process on your left side and continue to alternate back and forth.
Lying Adduction
This exercise uses ankle weights, and places most of the emphasis on the inner thighs. After securing the ankle weights to your lower legs, lie on your right side with your legs stacked. Carefully lift your left leg, bend your knee and place your foot on the floor in front of or behind your right knee. Keeping your right leg straight, raise it in the air as high as possible. Hold for a second, slowly lower it back down and repeat. After doing a set of reps, switch sides.
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