Time to embrace the weights!
I always say "never skip leg day" because training the large muscle groups in your lower body helps you build a solid foundation so you can crush workouts and daily life like a queen. Sure, doing lots of butt and leg exercises helps you sculpt your booty, but it also makes you feel like a true athlete, does your stability a solid, and strengthens your core.
When you select exercises to strengthen and tone your thighs, though, there are actually three different muscle groups you want to focus on: your quads (which run across the front of your upper leg and consist of four individual muscles), your hamstrings (which cover the back of your upper leg and involve three muscles), and your adductors (a.k.a. inner thighs).
That said, there are a handful of classic moves that do a fabulous job of challenging all of these muscles. I know, I know: There are a million different crazy moves being touted as must-do's all over Instagram, but don't underestimate the power of your basic squats, hip hinges, and single-leg movements.
If you really want to see results, you have to progressively overload your muscles by loading up these thigh exercises with more weight from workout to workout. It's that simple. I promise you don't ~have~ to attempt pistol squats in order to construct yourself some strong, sexy thighs.
I love creating lower-body workouts using the following 10 thigh exercises. They'll activate all the right muscles, challenge your strength, and get your heart pumping. You get warmed up with two banded moves, build strength with four weighted movements, and sweat through four heart-pumping leg-burners.
Time: 30 minutes
Equipment: resistance band, set of dumbbells or kettlebells, box or step (or another sturdy elevated surface)
Good for: total body
Instructions: Perform each movement below for the indicated number of sets and reps. Once you've completed all sets of each move, rest for two minutes, then continue onto the next. After you've finished all of your exercises, you're done!
1
Banded Glute Bridge With Hip Abduction
How to: Wrap a resistance band around thighs and lie on back with knees bent and feet flat on the floor and arms by sides pressing into mat. This is your starting position. Brace core, then press into heels and squeeze glutes to raise hips toward ceiling. Pause, then press knees out wide. Return to start. That's one rep.
2
Banded Lateral Step-Out Squat
How to:
- Start standing with a resistance band wrapped just below knees, feet under hips, and hands clasped in front of chest.
- Take a big step to the right, then bend knees, sit back, and lower until thighs are parallel with the floor.
- Engage glutes and press back up through heels to starting position. Repeat on the other side. That's one rep.
Complete 30 to 45 seconds of reps on one side then switch to the other before heading to your next move.
3
Goblet Squat
Muscles worked: quads, glutes, hamstrings
Why it rocks: Because of its countless performance (and everyday) benefits, the squat is one of the most important functional compound exercises everyone should master.
How to: Start standing with feet hip-width apart, holding a weight in front of chest, elbows pointing toward the floor. Push hips back and bend knees to lower into a squat. Press back up to start. That's one rep. Complete three sets of six to 10 reps, resting as needed between sets.
Pro tip: If you can increase weight from set to set, go for it!
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4
Dumbbell Bulgarian Split Squat
Muscles worked: quads, glutes, hamstrings
Why it rocks: This unilateral (a.k.a. single-side) movement helps improve muscle imbalances, overall stability, and single-leg strength. Talk about a triple-whammy.
How to: Start standing about two feet in front of a step, holding a weight in each hand. Extend left leg back and place ball of left foot on step. Bend knees to lower body as far as you can (or until knee hovers right above the ground), keeping shoulders back and chest up. Pause, then press through right heel to return to start. That's one rep. Complete three sets of eight to 12 reps on each side, resting as needed between sets.
5
Sumo Deadlift
Muscles worked: glutes, hamstrings, adductors
Why it rocks: This is a popular variation of the conventional deadlift because the wider stance and foot placement target the glutes and inner thighs.
How to: Holding two kettlebells or dumbbells, start standing with feet slightly wider than hip-width apart, toes pointed out. Position weights in front of thighs, palms facing in. Keeping knees slightly bent, press hips back as you hinge at the waist and lower the weights toward the floor. Squeeze glutes to return to standing. That's one rep. Complete three sets of six to 10 reps, resting as needed between sets.
Pro tip: If you can increase weight from set to set, go for it!
6
Dumbbell Romanian Deadlift
Muscles worked: hamstrings, glutes
Why it rocks: Known as the "RDL," this exercise is a staple for building power and speed. It also targets your entire posterior chain (a.k.a. back of your body).
How to: Start standing with feet hip-width apart, knees slightly bent, holding a pair of weights in front of thighs, palms facing body. Keep knees slightly bent, press hips back as you hinge at the hips, and lower the weights toward the floor. Squeeze glutes to return to standing. That's one rep. Complete three sets of eight to 12 reps on each side, resting as needed between sets.
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7
Squat Jump
Muscles worked: glutes, quads
Why it rocks: This explosive variation of your standard squat is sure to skyrocket your heart rate and help you boost your lower-body strength and power.
How to: Start in a squat (feet under shoulders, toes facing forward, thighs parallel to floor) with torso upright and hands clasped in front of chest. Press through feet to straighten legs and jump up off the floor while swinging straight arms behind body. Land back in a squat position. That's one rep. Continue for 30 seconds, then rest for 30 seconds. Repeat for four rounds total.
8
Kettlebell Swing
Muscles worked: glutes, hamstrings
Why it rocks: The KB swing is a low-impact, calorie-torching full-body movement that hits your glutes and hamstrings hard.
How to: Start in a hinge (hips back, knees slightly bent, torso leaned forward at 45 degrees) holding the handle of a kettlebell with both hands, arms extended straight toward floor and weight between knees on the floor. In one motion, squeeze glutes, straighten legs, lift torso, and thrust hips forward, while swinging the weight to chest height, keeping arms straight and core tight. Reverse the movement, bringing the kettlebell between thighs this time when you hinge. That's one rep. Continue for 30 seconds, then rest for 30 seconds. Repeat for four rounds total.
9
Step-Up
Muscles worked: quads, glutes, hamstrings
How to: Start standing facing a box or other sturdy, elevated surface with hands on hips. Engage core, then step left foot up onto the box. Press through left foot to re-straighten left leg while driving right knee forward in front of body and up to hip height, maintaining a 90-degree bend in right knee and coming to balance on left leg on top of box. Return to starting position. That’s one rep. Perform 15 on each side, then continue on to your next move, resting as needed. After you've finished all of your exercises (remember, you're doing four total), rest for one minute, then repeat the entire workout three times more for a total of four rounds.
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10
Speed Skaters
Muscles worked: glutes, quads
Why it rocks: This dynamic movement is a great way to improve lateral power and stability and boost your heart rate quickly.
How to: Start standing, knees slightly bent. Hop to left side, bringing right leg behind body and reaching right arm in front of body, toward left toe. Hop to right side, this time bringing left leg behind body and left arm in front of body. Chest should stay up and hips should stay low throughout the entire move. Finish strong by performing this move tabata-style. Work for 20 seconds, rest for 10, and repeat for eight total rounds. Then you're done!
Danyele Wilson, CPT
Danyele is a Chicago-based trainer who specializes in performance, sports, and functional strength training. She is also the U.S. trainer for Tone & Sculpt.
