20 Min INNER + OUTER THIGH WORKOUT | Ankle Weights Optional

» 20 Min INNER + OUTER THIGH WORKOUT | Ankle Weights Optional

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This 20 minute inner and outer thigh workout will help strengthen your surrounding hip muscles to improve performance and help prevent injury. This no repeat at home workout will target your adductor and abductors muscles as well as your glutes! Ankle weight workout optional!

We will focus on isolating the outer and inner thigh muscles however sumo squats, deadlifts, lateral lunges etc are also great ways to hit the abductor and adductor muscles.

With isolation exercises such as this inner thigh workout, it is so important to try and focus on using the targeted muscles to lift and keep momentum from body to a minimum!

This is a follow along lower body workout. On screen will be the next exercise and some tips as we go!

The timer is simply a guide… please do not rush to move to next movement etc. Take your time to get into correct position.

I am using 2 x 2kg ankle weights however this is optional. You will need a mat or elbow & knee friendly surface.

Below are the exercises, some being single leg so of course we will make sure to do same on other side! 😉 Each exercise is performed for 30 seconds and then straight onto the next.

STANDING RAISES
PULSES
FRONT HEEL X OVER
FRONT HEEL LIFT
SIDE TO REAR LIFT
SIDE TO FRONTAL LIFT
STANDING RAISES
PULSES
FRONT HEEL X OVER
FRONT HEEL LIFT
SIDE TO REAR LIFT
SIDE TO FRONTAL LIFT
ADDUCTOR UNDER LIFT
ADDUCTOR LIFT
ABDUCTOR STRAIGHT LEG LIFT
PULSES
STRAIGHT LEG RAINBOW
QUAD EXTENSION
CIRCLES (clockwise)
CIRCLES (anti clockwise)
ADDUCTOR UNDER LIFT
ADDUCTOR LIFT
ABDUCTOR STRAIGHT LEG LIFT
PULSES
STRAIGHT LEG RAINBOW
QUAD EXTENSION
CIRCLES (clockwise)
CIRCLES (anti clockwise)
X OVER
DIAGONAL PULSE
CIRCLES (clockwise)
CIRCLES (anti clockwise)
X OVER
DIAGONAL PULSE
CIRCLES (clockwise)
CIRCLES (anti clockwise)
ABDUCTION LEG LIFT
PULSES
ABDUCTION LEG LIFT
PULSES

I hope you find this 20 minute inner and outer thigh workout as challenging as I did! Keep the form good!!

Cx

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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34 Comments

  1. Never knew this could be hard

  2. super workout, thank you soooo much😊😊

  3. Superb workout for the side butt:THANKYOU

  4. Dear Caroline, I have been working out with you for 3 years already. Aprreciate that you make me challenge myslef and, therefore, reach new goals and get out of my comfort zone. I'm not there yet, still keep on pushing. Best regards from Poland!

  6. ❤❤❤ Спасибо большое

  7. NOT FUN. But i will keeo doing them. why? because it works.

  8. Great workout thank you!

  9. Can this be done for 7 days to get great results

  10. All you know is superficial mofos

  11. OUCH! Great, simple workout.

  12. Wooow 🔥🔥 love this workout .
    Thanks ♥️

  13. Was so relieved when switch leg sign appeared😂think so much work one leg made it tougher even on resting leg!

  15. At the beginning : sheesh wth so easy
    After 5 minutes : ARE YOU KIDDING ME!

  16. I am so glad that I did NOT use my ankle weights. My muscles were BURNING by the halfway point, but I love feeling that burning because it means I am working hard. Would have liked longer stretching at the end, but this was a perfect workout for the thighs.

  17. Goodness me this was challenging.

  19. I tried this workout following along exactly, but now I alternate the exercise on the legs myself. I enjoy it so much more because switching sides let's me try hard in each movement. Keeping to the same side just seems needlessly painful.

  20. Amazing workout! I also find the written directions very helpful!❤❤❤

  21. Here i was worried bc i had no ankle weights 😂😅 Great workout as always Caroline 💪 🔥

  22. Here i was worried bc i had no ankle weights 😂😅

  24. the pulse abductor exercise was crazy. absolutely killed my legs. thank you!!!

  25. Wow! That's a burner. Completed this after a 50 min leg and glute workout.

  26. Every morning I M looking forward to working out with you 😊

  27. 12:40That's why you have thαt great body❤❤❤thank you

  28. That was a challenging 20 minutes….I love a good quick burn! Thanks Caroline!!

  29. So I do 8lb weights daily. And Walk/run 4-5 miles daily. The inner thighs don't seem to be shrinking. Is this type of "targeting" a solution? I'd hate to this for 3 months with NO results at all! 😬

  30. Oh awesome no lunges it will not kill me 😂😬

  31. This was so hard.❤

  33. 😮😮😮😮😮😮. The burn in my side booty. I was dying. This was an awesome work out.

  34. If you want a killer leg day with no lunges this is for you! Am I going to be able to walk tomorrow? 😅

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