If there's one part of the body that my clients most often complain about, it's the thighs. They can be too skinny, too thick, too soft, too weak or too baggy. So whether you want to improve tone, add strength or simply look great in your jeans, this article is for you.
The thighs are made up of four different muscle groups:
- The quadriceps are made up of four primary muscles, and are on the front of your thighs
The hamstrings are made of three primary muscles, and are on the back of the thighs The adductors are made up of two primary muscles and are on the inner thighs The abductors are made up of two primary muscles and are on the outer thighs and buttAs you may have guessed, the best thigh workout targets each of these muscle groups.
Whenever you are seriously attempting to make one specific body part look better, it's best to do two workouts per week that mainly focus on that muscle group. This is because a muscle group will take about three to four days to recover from a hard workout. So if you do weight training for your thighs every day, you can overtrain them, be constantly sore, get subpar results and feel very, very uncomfortable walking up stairs.
What Are the Best Exercises for Your Thighs?
Quadriceps: Squats, lunges, leg extension machine, cable kickforwards, bike riding
Hamstrings: Deadlifts, Romanian deadlifts, leg curl machine, stability ball leg curls, cable kickbackwards, treadmill incline walking
Adductors: Lateral lunges, cable inner leg kicks, side planks with leg raises
Abductors: Lateral lunges, cable outer leg kicks, side to side elastic band shuffles
Visit the Ben Greenfield Fitness YouTube channel for easy demonstrations of all these exercises.
You may have noticed that the inner thigh (abductor) machine and outer thigh (adductor) machine were not included in the list of exercises above. Your inner and outer thigh muscles are not functionally designed to move against resistance while in that seated position, so using these machines can actually cause injury. Plus, it's my pet peeve to see ladies at the gym talking on the phone while Suzanne Somersing in these useless contraptions.
Step 1: Warm up on a bike with five minutes of easy pedaling, followed by five 30-second hard pedaling efforts with 30 seconds of rest between each.
Step 2: Do the following exercise circuit three to six times through, with 10-15 repetitions of each exercise and minimal rest in between:
Deadlifts or Romanian deadlifts Lateral lungesStep 3: Finish by walking up a treadmill at the steepest possible incline for five minutes.
If you find yourself unable to do an exercise with good form, then take a break, go do some core or upper body work, then get back into the circuit when your legs are ready to keep going.
Do this workout twice a week, with each workout separated by at least three days. Within four to six weeks, you'll be looking at a completely different set of thighs in the mirror and smiling at what you see!
Finally, remember that no amount of work for the thighs will make them look better if they are covered with a layer of fat. So be sure to also read my article, "How to Tone and Lose Fat in One Body Part."
For more by Ben Greenfield, click here.
For more on fitness, click here.
Our 2024 Coverage Needs You
It's Another Trump-Biden Showdown — And We Need Your Help
The Future Of Democracy Is At Stake
Our 2024 Coverage Needs You
Your Loyalty Means The World To Us
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
The 2024 election is heating up, and women's rights, health care, voting rights, and the very future of democracy are all at stake. Donald Trump will face Joe Biden in the most consequential vote of our time. And HuffPost will be there, covering every twist and turn. America's future hangs in the balance. Would you consider contributing to support our journalism and keep it free for all during this critical season?
HuffPost believes news should be accessible to everyone, regardless of their ability to pay for it. We rely on readers like you to help fund our work. Any contribution you can make — even as little as $2 — goes directly toward supporting the impactful journalism that we will continue to produce this year. Thank you for being part of our story.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
It's official: Donald Trump will face Joe Biden this fall in the presidential election. As we face the most consequential presidential election of our time, HuffPost is committed to bringing you up-to-date, accurate news about the 2024 race. While other outlets have retreated behind paywalls, you can trust our news will stay free.
But we can't do it without your help. Reader funding is one of the key ways we support our newsroom. Would you consider making a donation to help fund our news during this critical time? Your contributions are vital to supporting a free press.
Contribute as little as $2 to keep our journalism free and accessible to all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you'll consider contributing to HuffPost once more.
Support HuffPostAlready contributed? Log in to hide these messages.