Right up there with getting super strong abs, the thighs are an area of the body that many people love to target in the gym. If it’s a thigh “slimming” workout you’re after, know this: You can’t spot the reduction. But what you can does is build lean muscle in a targeted area.
Enter: These 10 thigh exercises that can help you build a strong lower body. However, these moves go beyond just your thighs. they’ll strengthen your hamstrings, glutes, and calves—and even your core. Consider it the go-to workout for your glutes and thighs when you’re ready to sweat.
How does it work: Do the recommended reps and sets of all 10 thigh exercises consecutively 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 favorite thigh exercises and add them to your existing routine for an extra dose of lower-body strength.
You will need: A pair of 8-10kg dumbbells
Shuffle side switch
This quick thigh workout is an easy addition to any leg workout at home. It gets your heart rate up (bonus cardio!) and recruits your inner thigh muscles to help you change directions quickly.
ONE. Stand with your feet together and your arms at your sides. Shuffle quickly to the right by taking three quick steps to the side (right foot, left foot, right foot).
SI. On the last step, lift the left knee up with the right knee bent, swinging the right arm forward.
DO. Immediately reverse shuffle to the left (left leg, right leg, left leg) and land with right knee up, left knee bent, swinging right arm forward. This is a representative.
Do 20 reps as fast as possible.
Plyometric Squat
Plyometric jumping exercises strengthen every muscle in your legs (including your inner thighs) and double as intense cardio moves.
ONE. Stand with your feet shoulder-width apart. Then squat down, bending the knees to 90 degrees.
SI. Jump explosively, using leg and butt power to propel yourself upward. Land as softly as possible with the knees bent into a squat position, keeping the weight back on the heels.
Do 3 sets of 8 reps.
Side sweep
Side ruffles (also known as side ruffles) strengthen your outer and inner thighs. The extra cross-over in this thigh training move works your inner thighs even more and adds a balance challenge for the core.
ONE. Stand with feet together and hands on hips. Then take a wide step to the left and lower into a side lunge with the left leg, bending the left knee and pushing the hips behind the body.
SI. Push off the left heel and rise back, crossing the left leg in front of the body without touching the floor. Focus on squeezing the inner thighs.
DO. Turn the left leg out to the left and repeat.
Do 15 repetitions. Switch sides; repeat.
Circle with one leg
Pro tip: If/when single leg circles get too easy, try writing the alphabet with each leg.
ONE. Lie face down with your arms at your sides and palms down. Lift the left leg up and point the left leg as if reaching with the toes to touch the ceiling.
SI. Rotate the left leg slightly outwards. Then inhale and draw a circle (as if drawing on the ceiling) with the left leg, moving the entire leg but keeping the hips still. Try not to lift the left hip off the floor.
DO. Erase the circle 5 times clockwise, then repeat counterclockwise. Switch sides; repeat.
Do 5 reps on each side.
Dumbbell Squat
Not many movements beat the squat when it comes to functional thigh exercises. Load up your squat by lifting dumbbells — start light and go heavier as you get stronger — and get all the benefits of lifting heavy weights.
ONE. Stand with your feet slightly wider than hip-width apart. Hold a dumbbell in each hand, raised to the shoulders.
SI. Engage the core and sit the hips back to lower into a squat. Keep the chest high and the back flat and don’t let the knees move forward past the toes. Stop lowering when the thighs are parallel to the ground or when form is compromised.
DO. Press through the middle of the foot to stand and return to the starting position.
Do 3 sets of 10 to 12 repetitions.
Lunges with dumbbells
This classic thigh-training exercise not only puts your leg muscles to work, but it also challenges your balance and coordination—plus, it targets your booty. (Try adding all of these other band variations to your thigh workouts, too.)
ONE. Stand with your feet hip-width apart, holding a dumbbell in each hand.
SI. Bend forward with the right leg. Keep the torso perpendicular to the floor with the weight evenly distributed between the legs. Align the front knee over the front ankle, keeping the weight on the heels instead of the toes. The left knee should reach about an inch above the ground without touching it.
DO. Straighten the legs and return to the starting position.
Continue for 30 seconds. Switch sides; repeat.
Pleated Ballerina
Channel your inner ballerina with this thigh exercise move. The plié uses your hamstrings, quadriceps, abductors, and adductors—yes, your entire thigh.
ONE. Stand with feet slightly wider than shoulder-width apart and toes pointed out.
SI. Bring arms straight out in front of body, pull tailbone underneath and lower into a squat. Keep the torso tall and contract the glutes. Go as low as possible without allowing the knees to go past the toes.
Repeat for 40 seconds, then pulse at the bottom of the squat for 20 seconds.
Low Lunge with Isometric Abduction
This isometric contraction activates your inner thigh muscles while simultaneously engaging the rest of your body—a far more effective way to train than those hip abduction and adduction machines at the gym. (Plus, it will stretch the hip flexor on the opposite leg.)
ONE. Stand with your feet together and your arms at your sides. Take a wide step forward with the right foot and lower into a deep lunge position.
SI. Place the hands on the floor on the inside of the right foot. Press the right knee to the outside of the right shoulder. Squeeze and hold the contraction for 10 counts.
DO. Release and push off the floor with the right leg to return to a standing position. Switch sides; repeat.
Do 3 reps on each side.
Attitude to Side Extension
Another ballet-inspired thigh training move, this exercise forces your thigh muscles to engage to control your leg movement (without falling over).
ONE. Stand with weight on right leg, right knee slightly bent and hands on hips.
SI. Raise the left leg to a “stance” position by bending the left knee and lifting the leg up and across the body, turning the left heel up as you lift.
DO. Step the left leg out to the side of the body and straighten the leg to full extension as shown.
Do 15 repetitions. Switch sides; repeat.
Bored inner thigh raise
This thigh exercise is a twist on a traditional inner thigh lift, as it uses your body weight to add an extra challenge.
ONE. Lie on the left side with the left elbow bent under the shoulder and the right hand behind the head. Extend both legs out and then bend the right knee up towards the ceiling, placing the bottom of the right foot on the inside of the left knee.
SI. Place the left foot slightly off the floor with the leg bent. Brace the inner thigh to lift the left leg higher.
DO. Slowly lower the left leg back to hover above the floor.
Do 15 repetitions. Switch sides; repeat.
