Thigh Workouts - Best Exercises for Thighs
The thigh muscles are the largest and, at the same time, the strongest muscle structures in the human body. Thick thighs are a problem for many people, but regular and properly tailored workouts can slim the thighs and make the legs more toned, while also increasing their endurance and helping maintain good physical condition. What exercises are best for slimming thighs? What are the top thigh exercises? How often should thigh muscle training be done?
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Thigh muscles - basic information
The thigh muscles are part of the lower limb and are divided into three groups:
- extensors, or the front group muscles, which include the sartorius muscle and the quadriceps femoris.
- flexors, or the back group muscles, which include the biceps femoris, semitendinosus, and semimembranosus.
- adductors, or the inner thigh muscles, which are arranged in three layers – front, middle, and back – and include the pectineus, gracilis, adductor magnus, adductor brevis, and adductor longus.
The thigh muscles are the largest by volume in the human body and also the strongest. They are essential for proper functioning of the body, and their weakness can negatively affect the knee and hip joints.
Is it worth doing thigh exercises?
The thighs are often a source of insecurity – both for women and men. They are a common storage area for body fat and are often affected by cellulite. Despite this, thigh exercises are frequently overlooked by beginners in fitness, as many people associate well-developed thighs with bodybuilders and imagine overly bulky leg muscles.
However, properly chosen physical activities can positively shape the upper parts of the legs, training the thigh muscles in a way that makes them look slim and well-proportioned. What thigh-slimming exercises are worth doing? Which workouts for toned thighs may help?
Exercises for slimming thighs - quadriceps exercises
The quadriceps femoris muscle acts as a knee joint extensor, meaning any exercise that involves straightening the knee engages it. It also helps stabilize the knee joint, which is useful when walking, and supports the iliopsoas muscle in hip flexion. To strengthen and support the quadriceps, it’s worth doing exercises such as:
- step-ups – you can use stairs or any raised platform like a bench or box. Stand one foot-length away from the platform, straighten your back, engage your core, pull your shoulder blades back, inhale deeply, and place your right foot on the platform. Shift your weight onto the leg on top, then lift your whole body, exhale, and bring your left foot up to join the right. Inhale, step down, and exhale. Repeat with the other leg.
- walking lunges – stand tall, pull your shoulder blades together, and slightly push your chest forward. Inhale and take a step forward with one leg, bending the knee at 90 degrees. The back leg should be on the toes. Exhale as you push back up and bring your legs together. Repeat on the other side.
- Bulgarian split squat with support – use a stable surface to enhance quadriceps engagement. Stand in front of the platform, place one leg behind you on the support, and gently push your chest forward. Inhale and lower into a squat, slightly moving your front knee forward until the thigh is below the knee. Exhale as you return to standing.
- forward lunge – step one leg forward and place the back leg on the toes. Hands on hips, engage your core, inhale, and bend both knees so your body stays in line. Touch the floor with the back knee, then exhale and return to the start.
The best exercises for slim thighs - hamstring exercises
The biceps femoris has two heads – long and short. The long head extends the thigh, stabilizes the pelvis, and slightly rotates the thigh, while the short head can help lower the pelvis. Hamstrings also bend the knee joint. To slim thighs and strengthen the hamstrings, try:
- hip raises with toes lifted – lie on your back with knees bent, toes up, and heels pressed into the floor. Inhale, lift your hips and back, hold for one second, then exhale and return to start.
- sumo deadlift – stand in a wide stance with feet turned outward. Bend your knees slightly, lean forward, and grip the barbell shoulder-width apart. Inhale, engage your core, and straighten your hips and knees. Hold for a moment, then exhale and lower the bar.
- good mornings with a barbell – place the bar on your upper back muscles, grip it firmly, inhale, and slowly bend forward at the hips, pushing them back. Keep the movement in the hips. Exhale as you return to standing.
- resistance band deadlift – place the band under your feet, take a half squat, and grip the band near your ankles. Keep your back straight, inhale, stretch the band, and straighten up from the hips and knees. Tighten your core and glutes, exhale, then lower back down.
What thigh exercises? Inner thigh exercises
The inner thigh muscles are mainly responsible for bringing the leg toward the body, but they also help stabilize the pelvis and maintain balance. To slim and tone the inner thighs – a common concern for women – try:
- plie squats – inspired by ballet moves, this exercise strengthens the inner thighs. Stand in a wide stance with toes pointing outward. Inhale and lower your body, moving hips slightly back until thighs are parallel to the floor. Exhale and push hips forward to return to start.
- side lunges – start with feet hip-width apart. Inhale, step to the side with one leg, bending it at 90 degrees while keeping the other leg straight. Exhale and return to start. Repeat on the other side.
- side-lying leg adduction – lie on your side, bring the top leg forward and bend the knee, keeping the bottom leg straight. Rest your bent arm under your head, engage your core, and keep hips aligned. Inhale, lift the straight leg up, hold for a second, and exhale as you lower it. Switch sides after several reps.
- plank with leg raises – lie face down, lift your body onto your forearms, shoulders over elbows, torso lifted, and toes on the floor. Keep your body straight and abs tight. Inhale, lift one leg, turning it slightly inward, exhale, and lower. Repeat with the other leg.
Thigh exercises - results
You can do thigh workouts at home or at the gym. Some exercises use only body weight, while others require equipment like barbells, dumbbells, resistance bands, or cable machines. When creating a training plan, match the exercises to your abilities, including moves for all muscle groups.
Regular thigh workouts can improve not only appearance but also fitness. Well-chosen thigh exercises can reduce excess fat, strengthen legs, and boost endurance. Consistent training for slim thighs can help reduce cellulite and thigh circumference. It can also improve skin firmness and elasticity while making legs look more slender. Since thigh training mainly involves compound exercises, it can strengthen joints and benefit the whole body.
How often should you train thighs for best results? Aim for 1–3 thigh workouts per week, allowing rest days for muscle recovery. To achieve toned thighs, also focus on a healthy, balanced diet and proper hydration. Dietary supplements may also help provide the body with essential nutrients.
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