Inner quad exercises
99 exercises that work the inner thigh above the knee (vastus medialis), easiest first.
At home or with basic kit 91
- Mountain Pose Beginner friendly · No equipment
- Mountain Pose — Feet Hip-Width Beginner friendly · No equipment
- Single-Leg Stand — Fingertip Wall Touch Beginner friendly · Wall / Door Frame
- Bodyweight Squat Beginner friendly · No equipment
- BOSU Ball Two-Foot Stand — Hands on Bar Beginner friendly · BOSU Ball
- Single-Leg Stand — Eyes Open Beginner friendly · No equipment
- Sumo Squat Beginner friendly · No equipment
- Tandem Stance — Eyes Open Beginner friendly · No equipment
- Tree Pose — Foot to Ankle Beginner friendly · No equipment
- Balance Beam Walk — Forward Beginner friendly · No equipment
- BOSU Ball Two-Foot Stand Beginner friendly · BOSU Ball
- Box Step-Down Beginner friendly · Plyo Box / Step Platform
- Depth Drop Beginner friendly · Plyo Box / Step Platform
- Dumbbell Sumo Squat Beginner friendly · Dumbbells
- Hero Pose Beginner friendly · No equipment
- Isometric Squat Hold Beginner friendly · No equipment
- Kettlebell Goblet Squat Beginner friendly · Kettlebell
- Kettlebell Sumo Squat Beginner friendly · Kettlebell
- Mini Trampoline Two-Foot Bounce Beginner friendly · Mini Trampoline
- Mountain Pose — Eyes Closed Beginner friendly · No equipment
- Multi-Direction Cone Touch — Eyes Open Beginner friendly · Training Cones
- Narrow Squat Beginner friendly · No equipment
- Perturbation Board — Bilateral Beginner friendly · Balance Board
- Prone Quadriceps Stretch — Heel to Glute Beginner friendly · No equipment
- Resistance Band Front Squat Beginner friendly · Resistance Band
- Resistance Band Lateral Lunge Beginner friendly · Resistance Band
- Resistance Band Squat Beginner friendly · Resistance Band
- Resistance Band Sumo Squat Beginner friendly · Resistance Band
- Single-Leg Box Step-Down — Lower Box Beginner friendly · Plyo Box / Step Platform
- Single-Leg Stand — Slow Gaze Shift Beginner friendly · No equipment
- Stability Ball Wall Squat Beginner friendly · Stability Ball, Wall / Door Frame
- Balance Beam Walk Some experience helps · No equipment
- Balance Board Two-Foot Stand Some experience helps · Balance Board
- Clock Reach — Front and Side Only Some experience helps · No equipment
- Dual-Task Balance — Single Leg, Eyes Open Some experience helps · No equipment
- Lateral Dumbbell Lunge Some experience helps · Dumbbells
- Lateral Lunge Some experience helps · No equipment
- Single-Leg Stand — Arm Reach Some experience helps · No equipment
- Single-Leg Stand — Eyes Closed Some experience helps · No equipment
- Single-Leg Stand — Head Turns Some experience helps · No equipment
- Squat Jump Some experience helps · No equipment
- Tandem Stance — Eyes Closed Some experience helps · No equipment
- Tree Pose Some experience helps · No equipment
- Balance Board Mediolateral Tilt Drill Some experience helps · Balance Board
- BOSU Ball Squat Some experience helps · BOSU Ball
- BOSU Ball Two-Foot Stand — Eyes Closed Some experience helps · BOSU Ball
- Clock Reach Drill Some experience helps · No equipment
- Foam Balance — Eyes Open Some experience helps · Foam Balance Pad
- Kettlebell Front Squat Some experience helps · Kettlebell
- Kettlebell Lateral Lunge Some experience helps · Kettlebell
- Loaded Box Step-Down Some experience helps · Plyo Box / Step Platform
- Single Leg Squat with Perturbation — Arm Only Some experience helps · No equipment
- Single-Leg Box Step-Down Some experience helps · Plyo Box / Step Platform
- Balance Beam Walk — Arm Task Dual Some experience helps · Medicine Ball
- Balance Beam Walk — Backward Some experience helps · No equipment
- Balance Board Two-Foot Stand — Eyes Closed Some experience helps · Balance Board
- BOSU Ball Single-Leg Stand Some experience helps · BOSU Ball
- Clock Reach — With Tap Some experience helps · No equipment
- Downhill Sprint — Gentle Grade (3–5%) Some experience helps · Hill / Slope
- Dual-Task Balance — Catch and Hold Some experience helps · Medicine Ball
- Kettlebell Cossack Squat Some experience helps · Kettlebell
- Partner Perturbation — Single-Leg Stand Some experience helps · No equipment
- Proprioception Step — Perturbation Board Some experience helps · Balance Board
- Single-Leg Stand — Head Nods and Turns Combined Some experience helps · No equipment
- Sissy Squat Some experience helps · No equipment
- Tree Pose — Eyes Closed Some experience helps · No equipment
- Balance Beam Walk — Eyes Closed Advanced · No equipment
- Balance Board Single-Leg Stand Advanced · Balance Board
- BOSU Ball Single-Leg Stand — Eyes Closed Advanced · BOSU Ball
- BOSU Ball Squat — Eyes Closed Advanced · BOSU Ball
- Downhill Sprint Advanced · Hill / Slope
- Resistance Band Single Leg Squat Advanced · Resistance Band
- Reverse Nordic Curl Advanced · No equipment
- Single-Leg Box Step-Down — 4-Second Eccentric Advanced · Plyo Box / Step Platform
- Somatosensory Balance Drill — Foam Eyes Closed Advanced · Foam Balance Pad
- Kettlebell Overhead Squat Advanced · Kettlebell
- Kettlebell Pistol Squat Advanced · Kettlebell
- Mini Trampoline Single-Leg Bounce — Eyes Closed Advanced · Mini Trampoline
- Multi-Direction Cone Touch — Reactive (called direction) Advanced · Training Cones
- Perturbation Board — Single Leg + Arm Task Advanced · Balance Board
- Single-Leg Stand — Eyes Closed on Foam Surface Advanced · No equipment
- Stability Ball Wall Squat — Single Leg Advanced · Stability Ball, Wall / Door Frame
- Tree Pose — On BOSU Ball Advanced · BOSU Ball
- BOSU Ball Single-Leg Stand — Eyes Closed with Head Turns Expert · BOSU Ball
- Downhill Sprint — Steep Grade (8–10%) Expert · Hill / Slope
- Dual-Task Balance — BOSU Single Leg Expert · BOSU Ball, Medicine Ball
- Dual-Task Balance — Single Leg, Eyes Closed Expert · Medicine Ball
- Foam Balance — Eyes Closed + Arm Task Expert · Foam Balance Pad
- Partner Perturbation — Single-Leg on BOSU Ball Expert · BOSU Ball
- Single Leg Squat with Perturbation — Eyes Closed Expert · Medicine Ball
- Single Leg Squat with Perturbation — Unstable Surface Expert · BOSU Ball, Medicine Ball
With gym equipment 8
- Leg Extension Beginner friendly · Leg Extension Machine
- Single Leg Extension Beginner friendly · Leg Extension Machine
- Leg Press Beginner friendly · Leg Press Machine
- Hack Squat Machine Some experience helps · Hack Squat Machine
- Barbell Back Squat Some experience helps · Barbell, Squat Rack
- Isometric Squat Against Pins Some experience helps · Squat Rack
- Barbell Hack Squat Advanced · Barbell
- Barbell Front Squat Advanced · Barbell, Squat Rack