Inner Outer Thigh Lunges (10, 2 O'clock)

About the Form & Proper Execution of the Inner Outer Thigh Lunges

For most people who are seeking a balanced leg and glute workout lunges are the best legs and butt exercises when performed properly.  To perform this lunge exercise that emphasizes the inner and outer thighs properly, make sure you lunge far enough forward so that your front leg forms what is as close as possible to a 90 degree angle.  This will ensure you use your glutes when you push off to perform the next walking lunge.  If you don't lunge far enough forward you will not only concentrate mostly on your quads, but you will put a lot of stress on your knee caps.  Make sure to keep your upper body upright as you lunge forward at an angle as if you were the hour hand of a watch going to 10 or 2 o'clock.

Who should do them & When and Why to use the Inner Outer Thigh Lunges during a Workout

Almost everyone can benefit from these inner outer thigh lunges.  The only exception is those who have had knee problems in the past or those who have current knee problems.  They can be performed as part of a general warm-up for an intense leg workout or athletic training session or they can be used as part of any leg workout.  Adding dumbbells, kettlebells, a barbell, a person on your back, or any form of resistance makes this exercise more intense.  These inner outer thigh lunges are a great way to functionally work your entire lower body.  Those who wish to train and/or develop the muscles of the inner and outer thighs will benefit most from these inner outer thigh lunges.

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Equipment Needed

None (Dumbbells, Kettlebells, Barbell - Optional)


Glutes, Hamstrings, Quadriceps

Adductor Complex (inner thighs)/Outer Thighs


Calves (gastrocnemius)


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