Right up there with abs, the thighs are an area of the body that many people love to target in the gym. But if it’s a thigh “slimming” workout you’re after, know this: You can’t spot reduce. What you can do is develop lean muscle in a targeted area.
Enter these 11 thigh exercises, which can help you build a strong lower body. The moves go beyond just targeting your thighs. They’ll also strengthen your hamstrings, glutes, and calves — and even hit your core too. Consider this series your go-to butt and thigh workout when you’re ready to break a sweat.
How it works: Do the recommended reps and sets of all 11 thigh exercises in succession with no rest in between, then repeat the circuit one to two more times. Do this thigh workout three or four days a week. Or, pick three or four of your favorites from the list and add them to your existing routine for an extra dose of lower-body strengthening.
You’ll need: A pair of 8- to 10-pound dumbbells and an optional resistance band
Side Shuffle Switch
Peter Ardito
This fast-paced thigh exercise is easy to add to any leg workout at home. It gets your heart rate up (bonus cardio!) and recruits your inner-thigh muscles to help you quickly switch directions.
A. Stand with feet together and arms by sides. Shuffle swiftly to the right by taking three quick steps to the side (right foot, left foot, right foot).
B. At the last step, lift left knee up with right knee bent, swinging right arm forward.
C. Immediately reverse the shuffle to the left (left foot, right foot, left foot) and land with right knee up, left knee bent, swinging right arm forward. That’s one rep.
Do 20 reps as fast as possible.
Plyometric Squat
Peter Ardito
Jumping plyometric exercises strengthen every muscle in your legs (including your inner thighs) and double as intense cardio moves.
A. Stand with feet shoulder-width apart. Then, squat down, bending knees to 90 degrees.
B. Jump up explosively, using strength in legs and butt to propel upward. Land as softly as possible with knees bent in the squat position, keeping weight back over heels.
Do 3 sets of 8 reps.
Side Lunge Sweep
Peter Ardito
Side lunges (aka lateral lunges) are stellar at strengthening your outer and inner thighs. The extra cross-over in this thigh workout move works your inner thighs even more and adds a balance challenge for the core.
A. Stand with feet together and hands on hips. Then, take a wide step out to the left side and lower into a side lunge with left leg, bending left knee and pushing hips behind body.
B. Push through left heel and stand back up, crossing left leg in front of body without touching the floor. Focus on squeezing inner thighs.
C. Swing left leg back out to the left side and repeat.
Do 15 reps. Switch sides; repeat.
Single-Leg Circle
Peter Ardito
Pro tip: If/when single-leg circles get too easy, try spelling out the alphabet with each leg.
A. Lie face up with arms by sides and palms facing down. Lift left leg and point left foot as if reaching out with toes to touch the ceiling.
B. Rotate left leg slightly outward. Then, inhale and trace a circle (as if drawing on the ceiling) with left leg, moving entire leg but keeping hips still. Try not to lift left hip off the floor.
C. Trace the circle 5 times in a clockwise direction, then repeat in a counterclockwise direction. Switch sides; repeat.
Do 5 reps on each side.
Dumbbell Squat
Peter Ardito
Not many moves beat the squat in terms of functional thigh exercises. Load up your squat by racking dumbbells — start light and go heavier as you get stronger — and reap all the benefits of lifting heavy weights.
A. Stand with feet slightly wider than hip-width apart. Hold a dumbbell in each hand, racked over shoulders.
B. Engage core and sit hips back to lower into a squat. Keep chest tall and back flat, and don’t allow knees to move forward past toes. Stop lowering when thighs are parallel to the ground or when form is compromised.
C. Press into mid-foot to stand and return to starting position.
Do 3 sets of 10 to 12 reps.
Lunges with Dumbbells
Peter Ardito
Not only does this classic thigh workout exercise set leg muscles to work, but it also challenges your balance and coordination — plus, it targets your booty. (Try adding all these other lunge variations to your thigh workouts too.)
A. Stand with feet hip-width apart, holding a dumbbell in each hand.
B. Lunge forward with right leg. Keep torso perpendicular to the floor with weight evenly distributed between legs. Align front knee over front ankle, keeping weight in heels instead of toes. Left knee should come to about an inch above the ground without touching it.
C. Straighten legs and return to starting position.
Continue for 30 seconds. Switch sides; repeat.
Ballerina Plié
Peter Ardito
Channel your inner ballerina with this thigh exercise move. The plié utilizes your hamstrings, quads, abductors and adductors — yep, your whole thigh.
A. Stand with feet slightly wider than shoulder-width apart and toes pointing out.
B. Bring arms out straight in front of body, tuck tailbone under, and lower into a squat. Keep torso tall and contract glutes. Go as low as possible without allowing knees to move past toes.
Repeat for 40 seconds, then pulse at the bottom of the squat for 20 seconds.
Low Lunge with Isometric Adduction
This isometric contraction activates your inner-thigh muscles while also engaging the rest of your body — a much more effective way to train than those hip abduction machines at the gym. (Plus, it’ll stretch out the hip flexor on the opposite leg.)
A. Stand with feet together and arms by sides. Take a wide step forward with right foot and lower into a deep lunge position.
B. Place hands on the floor on inside of right foot. Press right knee into outside of right shoulder. Squeeze and hold the contraction for 10 counts.
C. Release and push off the floor with right leg to return to standing. Switch sides; repeat.
Do 3 reps on each side.
Attitude to Side Extension
Another ballet-inspired workout move, this exercise forces your thigh muscles to engage to control the motion of your leg (without falling over).
A. Stand with weight on right leg, right knee slightly bent, and hands on hips.
B. Lift left leg into an “attitude” position by bending left knee and lifting leg up and across body, turning left heel up while lifting.
C. Open left leg out to side of body and straighten leg out into a full extension as shown.
Do 15 reps. Switch sides; repeat.
Weighted Inner-Thigh Lift
Peter Ardito
This thigh exercise is a twist on a traditional inner-thigh lift, as it uses your bodyweight to add an extra challenge.
A. Lie on left side with left elbow bent below shoulder and right hand behind head. Extend both legs out and then bend right knee up toward the ceiling, placing bottom of right foot on inside of left knee.
B. Hover left leg slightly off the floor with foot flexed. Engage inner thigh to lift left leg higher.
C. Slowly lower left leg back to hover above the floor.
Do 15 reps. Switch sides; repeat.
Lateral Band Walks
This lateral move targets the glutes and inner thighs. Use a resistance band if you have one, or hold onto a dumbbell as an alternate option.
A. Stand with feet hip-width apart and a resistance band around thighs (or hold a dumbbell horizontally in front of chest, using both hands).
B. Bend knees, sit back into hips, and lower body until thighs are almost parallel to the floor, keeping back straight and knees behind toes.
C. Hold this squat position and “walk” to the left, stepping out with left foot, and then walking right foot to meet it. (Never let feet come closer than hip-width apart while moving.) Keep shoulders back and abs tight to avoid hunching forward.
Do 3 sets of 15 steps in each direction.
