No equipment. No excuses about equipment.

Bodyweight.

Every movement here needs nothing but the floor. Each one lists what it trains, how to do it well, and the mistake people actually make. Point at a muscle to narrow it down.

2 exercises for inner thigh

Lateral Lunge
Intermediate · one side at a time
Quads · Glutes · Inner thigh also Hamstrings, Core
How to move
1. Step wide, toes pointing mostly forward
2. Sit into one hip while the other leg stays straight
3. Chest up as the hips go back
4. Push off the bent leg to return
What usually goes wrong
- Bending both knees
- Knee rolling inside the foot
- Rounding the low back to force depth
- Step too short to actually load the hip
Cossack Squat
Advanced · one side at a time
Quads · Glutes · Inner thigh also Hamstrings, Core
How to move
1. Sit all the way onto one heel, other leg straight with toes up
2. Working heel stays glued down
3. Chest tall as you shift across
4. Use your arms as a counterbalance
What usually goes wrong
- Working heel lifting at the bottom
- Collapsing into a rounded back
- Dropping in fast with no control
- Forcing depth the hips aren't ready for

These are cues from a reviewed catalogue, not personal instruction. Train within your own limits and stop anything that hurts.

No equipment. No excuses about equipment.

Bodyweight.

Every movement here needs nothing but the floor. Each one lists what it trains, how to do it well, and the mistake people actually make. Point at a muscle to narrow it down.

2 exercises for inner thigh

Lateral Lunge
Intermediate · one side at a time
Quads · Glutes · Inner thigh also Hamstrings, Core
How to move
1. Step wide, toes pointing mostly forward
2. Sit into one hip while the other leg stays straight
3. Chest up as the hips go back
4. Push off the bent leg to return
What usually goes wrong
- Bending both knees
- Knee rolling inside the foot
- Rounding the low back to force depth
- Step too short to actually load the hip
Cossack Squat
Advanced · one side at a time
Quads · Glutes · Inner thigh also Hamstrings, Core
How to move
1. Sit all the way onto one heel, other leg straight with toes up
2. Working heel stays glued down
3. Chest tall as you shift across
4. Use your arms as a counterbalance
What usually goes wrong
- Working heel lifting at the bottom
- Collapsing into a rounded back
- Dropping in fast with no control
- Forcing depth the hips aren't ready for

These are cues from a reviewed catalogue, not personal instruction. Train within your own limits and stop anything that hurts.

Lateral Lunge

Cossack Squat

Lateral Lunge

Cossack Squat