Stronger, longer, leaner thighs – yes, we can help you get them. Here are our best thigh exercises.
1/ Squat with ball
When it comes to toning your thighs , there is no better exercise than the squat. I love this one because of its alias, the Backrub That Fights Thigh Flab.
Execution (Leg Exercise):
- Place an exercise ball between the wall and the curve of your lower back.
- Stand with your feet shoulder-width apart.
- Bend your knees and lower yourself 5 to 10 inches, keeping your shoulders square and your hips square. Hold this position for 3 seconds, then stand back up.
- Start with 5 reps and work up to 12.
- Rest for 30 seconds and do another set.
2/ The balance of the pink flamingo
Okay, there's a lot going on here—arms curling, torso tightening, legs tucking. You may have to watch the video twice to get the hang of it, but the thigh-clenching potential is high: Go easy, but keep going.
Execution (Leg Exercise):- Hold a dumbbell in your right hand and place your left hand on your hip.
- Lean forward slightly, lifting your left foot behind you to hip height. At the same time, bring your right arm forward.
- Turn your palm towards the ceiling and do a bicep curl.
- Briefly touch your toes down, then repeat for 12 reps. Be sure to keep your left leg straight while bending your right knee.
Change sides:
- Stand with your left foot forward. Hold the dumbbell in your left hand and hinge forward, lifting your right leg behind you to hip height.
- At the same time, raise your left arm forward, turn your palm towards the ceiling and do a bicep curl.
- Briefly return to your toes and repeat for 12 reps.
3/ Plyometric squat
I love "anytime" moves like these that make me feel insta-strong. (Try a few at 3 p.m., when your brain is melting and your butt is half asleep.)
Execution (Leg Exercise):
- Stand with your feet shoulder-width apart.
- Squat down, bending your knees to 90 degrees.
- Now jump up and land gently back in a squat position. Use the strength of your legs and butt to jump explosively.
- Remember to land as softly as possible with your knees bent; keep your weight back, on your heels.
- Do 3 sets of 8 reps.
4/ The one-legged circle
A masochistic Pilates instructor once told me that when the one-legged circle became too easy, I should try spelling the alphabet with each leg.
Execution (Leg Exercise):
- Lie on the mat with your arms at your sides and your palms facing down.
- Begin by pointing your left foot, as if you were extending your toes toward the ceiling, and rotate your leg slightly outward.
- Inhale, and trace a circle on the ceiling with your left leg, moving the entire leg, but keeping your hips still. Do not lift your left hip off the floor.
- Trace the circle on the ceiling 5 times in a clockwise direction. Repeat counterclockwise.
- Switch legs and repeat 5 times.
5/ Dumbbell lunges
Not only does this three-part move fire up my thigh muscles, it also stretches my kneecaps and shins.
Execution (Leg Exercise):
- Stand with your feet hip-width apart and hold a 5- or 8-pound dumbbell in each hand.
- Bend forward with your left leg, then straighten your leg. When you bend, your right knee should be about an inch above the floor without touching it.
- Keep your torso perpendicular to the floor, with your weight distributed evenly between your legs. Align your front knee over your front ankle, keeping your weight in your heels rather than your toes.
- Continue these lunges for 30 seconds before switching sides and doing an additional 30 seconds on the other leg.
Phase 2 of Dumbbell Lunges:
- Hold the dumbbells at shoulder height, palms facing forward.
- Bend forward with one leg, then bring your feet together and bend forward with the other leg. You should continue doing lunges alternating legs for 60 seconds.
- Add a bicep curl into the last progression of this move: After each forward lunge, push through the heel of your front foot while lifting your back knee in front of you to hip level.
- Do a bicep curl, then return to the lunge.
- Repeat the lunge, plus the curl, on one leg for 30 seconds, then switch legs for another 30 seconds.
6/ Toe squat with overhead reach
This exercise is a cousin of yoga's utkatasana . As you press your knees tightly together, imagine that you are holding something precious between them: A love letter. A favorite photo. A sandwich.
Execution (Leg Exercise):
- Assume chair pose, abs engaged, inner knees and ankles touching, hips lowered into a half-squat, dumbbell overhead.
- Now rise up onto your tiptoes and maintain control of your lower legs as you lower and lift your buttocks, about 4 inches.
- Take your time and stay steady as you lift and lower, 8 to 12 times.
7/ Sun Salutation
Another borrowed yoga exercise, every move in this sequence—from your first forward bend to your final downward dog—relies in part on the large muscles in your thighs. Try this basic version, then move on to a more challenging version.
Execution (Leg Exercise):
- On a mat, stand up straight with your feet together and your arms at your sides. Make sure to distribute your weight evenly on the soles of your feet.
- To begin, take a deep breath and lift your chin slightly as you raise your arms above your head.
- Now, with your arms straight and your palms facing each other, extend your fingertips toward the ceiling. (This is Mountain Pose).
- From Mountain Pose, sweep your arms down to your sides, exhaling as you swan dive forward into the forward bend. Bend at the hips until your palms or fingertips touch the floor on either side of your feet.
- Keep your fingers aligned with your toes and bend your knees if your back or hamstrings are tight.
- From the forward bend, flatten your back, inhale as you lift your torso to waist height, keeping your back flat. Bring your gaze forward, moving your tailbone away from the top of your head. Keep your head in line with your spine and your belly button tucked in.
- Bend your knees and place your palms flat on the floor, shoulder-width apart.
- Jump or step both feet back and lift your hips, coming into downward facing dog.
- Spread your fingers and make sure your feet are parallel and hip-width apart. Extend your tailbone toward the ceiling. Hold this position for a moment, breathing as you sink into the pose.
- To reverse this series, jump or step your feet forward into Flat Back Pose.
- Lower your head, straighten your legs and bring your toes to the outside of each foot, moving into a forward bend.
- Finally, sweep your arms overhead returning to mountain pose.
8/ Leg exercise The Plie
A move to double down on before tankini season, the plié tightens the hazy region of the buttocks and the back of the thighs.
Execution (Leg Exercise):
- Stand with your feet slightly wider than shoulder-width apart and your toes pointed outward.
- Extend your arms straight out in front of you and lower yourself into a squat position.
- Come back up and repeat. Go as low as you can into the squat without letting your knees go past your toes.
- Make sure to tuck your tailbone and engage your glutes. Keep your torso straight and don't let your knees go past your toes.
- Do this for 1 minute. (After about 40 seconds, take a pulse at the bottom of the squat for 20 seconds).
9/ Pick-Up Squat
A nice stretch for the front of the thighs. Be sure to spare your lower back by keeping your torso straight throughout the movement.
Execution (Leg Exercise):
- Stand with your feet shoulder-width apart, holding a 5- or 8-pound dumbbell in each hand at your sides.
- Bend your knees to 90 degrees, keeping your chest lifted as you place the dumbbells outside your feet.
- Stand up and immediately squat down again, picking up the dumbbells at your feet.
- Repeat the exercise for 1 minute, alternating between lowering the dumbbells and picking them up.
10/ Outer and inner thigh stretch
Yowsa. Even if the "painted jeans" look isn't your thing, you might become one by adding this move to your workout a few times a week.
Execution (Leg Exercise):
- Stand holding the back of a chair. Squeeze your shoulder blades back and down.
- Rise onto the sole of your left foot and lift your right leg.
- Keeping your abs pulled in, bring your right leg across your body, in front of your left leg.
- Now, rotate it to the right, keeping your toes flexed and your toes turned out. Use the momentum to swing your leg while working your left glute.
- Do 10 reps. Make sure to keep both hips facing forward.
- Return to the right leg and repeat the exercise for 10 more reps, again making sure your hips are facing forward.
- Flex your foot, using the momentum to swing your left leg and engage your right glute.
- Take a break, then do a second set.
If you liked this article and it helped you master the concept of a firm and shapely buttocks. Let me know in the comments if you were already aware of these concepts and what is your experience on the subject.
If you want to find other Fitness and Wellness articles, take a look at the leg exercises and fitness shop sections of the blog, you will find plenty of workouts and exercises to do at home. And if you want to know more about sports nutrition (food supplements) to build muscle or lose fat, do not hesitate to consult the collection dedicated to fitness accessories .
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