HomeHome Inner Thigh Focus
A 25-minute beginner home session for women targeting the inner thighs and hips. Cossack squats and side lunges load the adductors through a wide range, clamshells and glute bridges with abduction train the outer hip, and standing side leg raises finish. No equipment.
Home Inner Thigh Focus at a glance
- Level
- Beginner
- Duration
- 25 minutes
- Exercises
- 5
- Estimated burn
- ~200 kcal
- Equipment
- None — floor space only
- Muscles worked
- Quads, Glutes
- Category
- Home
- Made for
- Women
- Price
- Free
5 exercises in Home Inner Thigh Focus
- 1Cossack squat3 × 12
- 2Side lunges bodyweight3 × 14
- 3Clamshell4 × 20
- 4Glute bridge with abduction bodyweight4 × 20
- 5Standing side leg raises3 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Inner Thigh Focus
Adductors need range, not weight — sink into the Cossack squat only as far as you can keep the heel down. Rest 45 seconds. Balance work is part of the session, so use a wall for the standing raises rather than skipping the range.
Home Inner Thigh Focus — questions
How long does Home Inner Thigh Focus take?
About 25 minutes from the first set to the last. The session contains 5 exercises and burns roughly 200 kcal for an average trainee.
What equipment do you need for Home Inner Thigh Focus?
None — floor space only. The session is built around Cossack squat, Side lunges bodyweight, Clamshell and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Inner Thigh Focus suitable for beginners?
Yes. Home Inner Thigh Focus is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Home Inner Thigh Focus work?
Quads, Glutes. 5 exercises, starting with Cossack squat, Side lunges bodyweight, Clamshell.
Is Home Inner Thigh Focus free?
Yes. Home Inner Thigh Focus is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Home Inner Thigh Focus into the GymiaFit app — free, no account tricks, no paywall.
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