We all want amazing legs, but it takes hard work to get them. Strengthening and toning your thighs requires a combination of cardio, weight training, and stretching. Follow this guide of 10 exercises to help you get gorgeously toned legs in no time.
Why You Should Strength Train Your Thighs
The primary benefit of strength training your thighs is improved joint strength and stability. Strong thigh muscles can help support your joints and prevent injuries.
Strengthening and toning your thighs can also improve your physical activity performance and muscle control. This means everything from running faster to improving your posture and balance. And, of course, stronger, toned thighs can make any outfit look amazing.
The 10 Best Exercises for Toning and Strengthening Your Thighs
- Squats
Squats are one of the most effective exercises for toning and strengthening your thighs. To do a basic squat, start with your feet shoulder-width apart and your toes pointed outward. Sit back, just like you would sitting into a chair, and keep your weight in your heels. Make sure to keep your back flat and your chest up; don’t let your back round. Lower until your thighs are parallel with the floor. Then press through your heels and return to standing.
- Bulgarian Split Squats
To do a Bulgarian split squat, start in a lunge position and bring one foot up onto a stool, box, or bench behind you. Lower your body, bending the back knee and coming all the way down until the back thigh is almost parallel with the ground. Push your front heel into the ground to push yourself back up, and return to the starting position.
- Lunges
Lunges are a great way to work your legs. To do a basic lunge, start in a standing position and take a big step forward with one foot. Bend both knees until your back knee gets close to the ground and your front knee forms a 90-degree angle. Keep your weight in your front heel, push your hips forward, and press up with your front foot to complete the rep.
- Step-Ups
Step-Ups are a great way to strengthen and tone your quads and glutes. All you need is a bench or box to get started. Put one foot on the elevation, pressing down through your heel as you press up. Use your glutes and quads to lift your entire body up, then bring the back foot up to join the front foot on top. Step down with the same leg you stepped up with, and complete all your reps.
- Glute Bridges
When done correctly, glute bridges are an excellent exercise for toning and strengthening the glutes and hamstrings. Lie flat on your back with your feet flat and your knees bent, then press your heels into the ground and drive your hips up towards the sky. Squeeze your glutes at the top of the movement and hold for a second, then slowly lower back down.
- Inner Thigh Lifts
Inner thigh lifts are a great exercise to target the inner and outer thigh muscles. Start by lying on your side with one leg bent at 90 degrees and the other extended straight. Make sure you’re using your upper arm to support your head, and keep your body in a straight line from your head all the way down. Lift up your extended leg as high as you can, then slowly lower back down.
- Sumo Squats
Sumo squats are a variation of the classic squat that target the inner thighs. To do a sumo squat, start in a wide stance with your toes pointed outward and your arms in front. Bend at the knees and hips and lower your body until your thighs are parallel to the ground. Keep your chest up, drive through your heels, and stand back up to complete one rep.
- Donkey Kicks
Donkey kicks are a great exercise to target the glutes and hamstrings. Start in all fours with your hands and knees on the floor. Lift one foot off the ground and kick it backwards, squeezing your glutes at the top of the movement. Return to the starting position and repeat with the other leg.
- Leg Raises
Leg raises are great for toning and strengthening the hips and lower abdomen. Lie flat on your back, with your hands at your sides, and lift your legs off the ground. Make sure your legs are straight and your toes are pointed, then crunch your lower abs to raise your legs all the way up. Lower your legs back down and repeat.
- Hamstring Curls
Hamstring curls are a great way to isolate the hamstrings, which can help tone and strengthen the back of your legs. To do a hamstring curl, start in a plank position with one leg bent up towards your body. Drive your heel towards your butt and move your leg as close as you can, then slowly lower your foot back down before switching sides.
There you have it! Add these 10 exercises to your routine, and you’ll be sure to strengthen and tone your thighs in no time. Remember that consistency is key when it comes to achieving your goals. So, stay diligent and you’ll get the thighs of your dreams in no time!
