Ćwiczenia Dumbbells Inner-Thigh

Dumbbell Bulgarian Split Squat
Find a box or bench that is roughly knee height or a few inches lower. (The lower the box is the lower the mobility requirement).
You can either place your toes or the top of your foot on the box. Point your front foot forward or slightly turned outwards and break at the knees and hips simultaneously.
Aim to get your front leg to hit parallel depth (hamstring parallel with the ground) or lower.
The further forward your front foot is, the longer the Range of Motion is at your hips. The further back your front foot is, the longer the ROM at your knees.
Dumbbell Goblet Curtsy Lunge
Stand with your feet hip-width apart and a dumbbell in a goblet position.
Step your left foot behind and to the right of your right foot, crossing it behind your right leg.
Bend your knees and lower your hips down and back, as if you were about to sit in a chair.
Push through your right heel to straighten your right leg and return to the starting position.
Dumbbell Goblet Alternating Curtsy Lunge
Hold a dumbbell at your chest, feet hip-width apart.
Step one leg diagonally back into a lunge.
Alternate legs, keeping your chest up and core engaged.

Dumbbell Bulgarian Split Squat