5-Minute Inner Thigh And Glute Workout With Minimal Equipment

Improve your athleticism and fitness with this at-home workout.

Check out this follow-along 5-minute inner thigh and glute workout that you can do at home with minimal equipment demonstrated by Brian Klepacki.

Coach Brian Klepacki is a certified strength and conditioning specialist. He shared his 5-minute inner thigh and glute workout at Critical Bench, a website focused on health and strength that delivers many tips on how to get stronger, fitter and healthier with a YouTube channel with more than 1 million subscribers.

If you are looking for a quick and effective workout for your lower body and glutes, this is it!

5-Minute Inner Thigh And Glute Workout

This 5-minute inner thigh and glute workout has 3 adductor-specific exercises and 2 glute-specific exercises. Do this workout 2-3 a week to see results fairly quickly.

Although it is a quick workout, you will be hitting all the proper muscle groups and see the results in a few weeks considering you are being consistent with your training. It is a good idea to do a bit of a warm-up before jumping right into the workout as it can be challenging for most people who are not used to training their inner thighs or glutes with specific movements.

For the workout, you will need a resistance band and a med ball.

resistance band exercises Best Band Exercises for MassSource: Photo by Geert Pieters on Unsplash

The workout is:

  • Glute bridge with ball squeeze – 45 seconds
  • 15 seconds rest
  • Side-to-side resistance band steps – 45 seconds
  • 15 seconds rest
  • Sumo squats – 30 seconds reps, 15 seconds hold
  • 15 seconds rest
  • Frog pumps – 30 seconds reps, 15 seconds hold
  • 15 seconds rest
  • Scissor kicks – 60 seconds

And that is a 5-minute inner thigh and glute workout that you can do at home that is quick, efficient and only needs two minimal fitness gear at your disposal. To follow along with the workout, click on the video below.

VIDEO – 5-Minute Inner Thigh And Glute Workout

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Adductor muscles

  • Adductor muscles – the muscles of the hip and groin are often referred to as adductors. These muscles include the pectineus, gracilis, adductor longus, adductor brevis, adductor magnus, obturator externus, and obturator internus.
  • Gluteal muscles – The gluteal muscles are made up of three different sets: anterior (aka “the butt”), lateral (aka “the hip”), and posterior (aka “the thigh”).
  • Hamstring group – The hamstrings consist of semitendinosus and biceps femoris on its medial aspect; semimembranosus on its lateral aspect; short head of biceps femoris deep within tendon below its origin; long head arising from ischial tuberosity distally through greater trochanter to insert onto coronoid process of ulna or radius.
 5-Minute Inner Thigh And Glute WorkoutSource: Ruslan Khmelevsky on Pexels

Thigh Muscles

The thigh is the part of your leg between the hip and the knee. At the basic level, your thighs are comprised of:

  • The thigh bone, which is one of the longest and strongest bones in the human body.
  • The quadriceps, which are a group of muscles in charge of straightening the knee.
  • The hamstrings, which are also a group of muscles that act to bend the knee.


Working towards strengthening your thighs at home will help you:

  • Improve your performance in other types of exercise: since the legs are home to some of the largest muscle groups in our bodies and can so have a big impact on our endurance, mobility and general fitness.
  • Create a strong and stable foundation: strong thighs (and strong legs in general) will keep your body well balanced.
  • Reduce your lower limb injury risk: as legs with strong muscles, ligaments and increased mineral bone density associated with greater strength levels are less likely to suffer from joint injuries or overuse injuries such as stress fractures (1).

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