Thigh exercises help strengthen and tone the muscles in the legs, mainly the quadriceps, hamstrings, and adductors. They can be performed at home or in the gym using movements like squats, lunges, leg presses, and leg curls.
Combining different thigh exercises is important to target all parts of the thighs, including the front, back, inner, and outer areas. This variety helps improve strength, balance, and muscle definition in the lower body.
Before starting a workout, warming up with mobility exercises such as lateral squats or sumo squat drills helps prevent injuries. Performing these exercises regularly supports better movement, endurance, and stability for daily activities and sports.
Main benefits
The main benefits of thigh exercises include:
-
Building thigh muscle mass
-
Increasing leg endurance
-
Toning and strengthening the lower body
-
Improving mobility
-
Boosting metabolism and calorie burning
-
Correcting muscle imbalances
Some thigh exercises also engage other muscle groups in the legs at the same time, making them great options for a full lower-body workout. Strengthening the lower body is important for performing everyday activities like walking, squatting, or climbing stairs, and is also essential for many sports.
List of exercises
The best exercises to target the thigh muscles include:
1. Lunge
Lunges are a great resistance exercise for the legs. They target the front and back of the thighs, the glutes, and the lower legs.
How to do it: Step forward with one leg into a wide stance. Lower your hips until both knees are bent at about 90 degrees. Push back up to the starting position. Repeat the movement for several reps, then switch legs.
2. Bodyweight squat
The bodyweight squat helps increase muscle mass in the thighs and strengthens both the legs and lower back. It can be done with or without additional weight, depending on the desired difficulty.
How to do it: Stand with your feet shoulder-width apart and toes slightly pointing out. Stretch your arms forward, keep your back straight, and bend your knees to lower into a squat until your thighs are parallel to the floor. Return to the starting position and repeat.
3. Bulgarian split squat
The Bulgarian split squat is excellent for strengthening the thigh muscles while also improving balance, stability, and overall strength. It’s a squat variation where one foot is elevated.
How to do it: Stand with your back to a bench or chair and rest the top of one foot on the surface. Lower your body until your back knee is close to the floor, then return to the starting position. Do a set of reps and switch legs.
4. Leg press
The leg press is performed on a machine that allows you to move a significant amount of weight with stability and without straining the spine. It’s a great option for promoting leg muscle growth.
How to do it: Sit on the machine with your back supported and place your feet shoulder-width apart on the platform. Push the platform away until your legs are nearly straight, then return to the starting position. Repeat the movement.
5. Leg extension
The leg extension machine is ideal for isolating the quadriceps in the front of the thigh. It allows for varied resistance levels and effective muscle targeting.
How to do it: Sit on the machine with your thighs supported and feet positioned behind the padded bar. Grip the handles, engage your core, and extend your legs. Keep your back straight. Return to the starting position and repeat.
6. Front squat
The front squat targets the quadriceps and helps increase strength and muscle mass in the thighs.
How to do it: Stand with your feet shoulder-width apart, holding a dumbbell in each hand or a weight plate. Engage your core, pull your shoulder blades down and back, and bring your arms in front of your shoulders while keeping your spine straight. Inhale and lower your hips back and down into a squat until your knees are at a 90-degree angle. Exhale and rise back up, stopping just before locking out your knees.
Perform 3 to 5 sets of 8 to 20 reps, based on guidance from a trainer. The front squat can also be performed at the gym using a barbell or Smith machine.
7. Romanian deadlift (stiff)
The Romanian deadlift, or stiff-leg deadlift, focuses on the hamstrings, glutes, and lower back. It's a great addition to leg workouts and typically uses a barbell or dumbbells.
How to do it: Stand holding a barbell or dumbbells with arms straight down and palms facing your body. Lower the weights by hinging at the hips while keeping your back straight and knees slightly bent. Return to the starting position and repeat.
8. Leg curl
The leg curl machine isolates the hamstring muscles at the back of the thigh. It improves stability and allows for training with heavier loads, making it a solid option for strengthening the thighs.
How to do it: Lie face down on the machine with the padded bar positioned behind your lower legs. Hold the handles and bend your knees, bringing your heels toward your glutes. Return to the starting position and repeat.