Side Lunges To Firm Up Your Inner Thighs: Video and Instructions

Plus 3 Ways To Make It Harder As You Get Fitter

Side lunges target your inner thighs. In fact they work your inner thighs much more effectively than those inner-thigh machines in the gym. They also work the front of your thighs and buttocks.

The good thing is you can do this exercise at home with or without a pair of dumbbells. Of course, if you use dumbbells to do this exercise it will make your thighs work harder.

Here's a video of how to do this exercise.

Here're the exercise instructions.


  1. Grab a pair of dumbbells if you're using them.
  2. Hold the dumbbells by your sides.
  3. Stand upright with your feet slightly apart and your toes pointing forward. This is your starting position.
  4. Take a big step to the left.
  5. While keeping the chest upright and back straight, bend at the hip. Keep your right leg straight too.
  6. Push your hips back while putting most of your weight on your left foot.
  7. Stop when your left knee is directly above your left foot.
  8. Push off your left leg and return to the starting position.
  9. Repeat on the right side.

Things to watch out for

  • Keep your ab contracted the whole time.
  • Keep your chest and arms still while doing the lunges.
  • Both feet should be firmly planted on the floor when you do the lunges.
  • Breathe in when you go down and breathe out when you push off your foot.

When you're just starting out, you can do the side lunges without holding any weights. But over time, this won't be hard enough for your thighs any more. So here are some ways you can make this thigh exercise harder.

Ways To Make Side Lunges Harder

  • Of course, you can hold weights. Weights don't have to be dumbbells. They can be a heavy backpack, a sandbag, a bag of potatoes, etc. and/or
  • Do all the prescribed repetitions on one side continuously instead of alternating legs. This will make it a bit harder, and/or
  • Do it balancing on only one leg. That is don't let your lunging leg touch the floor when you bring it back to the standing position. Then go straight back to lunging again. This adds more challenge as your body has to work hard to keep your balance. You need to do this on one side rather than alternating sides, though.

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