5 Thigh Exercises You Can Do at Home

23 November, 2020
We recommend combining different exercises into one routine, that you continually adjust to your resistance and capacity, in order to optimize your workout and get better results 

Though there are many habits that contribute to shaping them, it’s essential to adopt an exercise plan in order to firm and strengthen the thigh muscles that can weaken without training.

Doing so won’t only make them look thinner, but the exercises also prevent cellulite, saggy skin and other aesthetic problems that can be noticed in a single glance.

Many people think that you can only get results in a gym and, due to a lack of time, they exclude these exercises from their routines.

The truth is that there are actually lots of exercises that can be done at home and that there’s no need to invest large amounts to buy machines.

Want to give them a try? We’ll share the 5 best with you.

1. Classic squats

Squats are one of the best exercises to work the entire lower body. Not only do squats strengthen the thigh muscles, but they also firm up the butt and help strengthen the legs.

How can you do squats?

  • Stand up straight with your legs separated at the width of your shoulders and place your hands in front of your body or behind your head.
  • Start to lower your body as if you were going to sit down, keeping your abdomen tight.
  • When lowering your butt, make sure your knees don’t go over the tips of your toes.
  • Stand up again and do 10 to 15 repetitions.
  • If you want to raise the intensity, squat while holding dumbbells, or any kind of weight.
  • Complete 3 or 4 sets.

Visit this article: 7 Reasons Why You Should Do Squats Everyday

2. Adductor exercise

The adductor muscles are located in the interior lateral zone of the thighs. Working them out with this exercise will help eliminate the fat in this area and improve the circulation and drainage in the tissues.

It’s an exercise that’s also known as the “sumo squat” and it works out the waist and butt.

How can you do sumo squats?

  • Stand up with your hands on your hips and open your legs as much as you can. Point your feet outwards.
  • Staying in position while keeping your back straight, bend your knees and lower yourself into a 90 degree angle.
  • Contract your glutes and hold the position for 2 or 3 seconds, then go back to the original position.
  • Do 3 sets of 12 or 15 repetitions.

3. Bridge

This classic exercise, also known as the “pelvic lift”, strengthens the hamstrings which are located behind the thighs.

Bridges are great for toning the butt and waist, as well as for improving spine stability.

How can you do bridges?

  • Lay down on an exercise mat, or rug, so you’re looking at the ceiling.
  • Lay your hands at your side and bend your knees.
  • Lift your waist towards the ceiling, making sure to tighten your glutes, thighs and abdomen.
  • Hold the position for 5 seconds and slowly return to the floor.
  • If you want, put a little weight on your stomach to add more difficulty.
  • Do 3 sets of 12 or 15 repetitions.

4. Side leg lifts

Side leg lifts are wonderful for working out the muscles in the waist and outside parts of the thighs.

How can you do side leg lifts?

  • Lay down on your side with one arm under your body and the other on your waist.
  • Put one foot on top of the other and keep your legs extended.
  • Staying in position, lift the upper leg towards the ceiling until you feel a light pressure on your hips.
  • Lower your leg without touching the other and lift it again.
  • Do 12 or 15 repetitions on each leg.
  • Complete 3 sets.

Want to know more? Read: 4 Miracle Ways to Trim Your Waist in a Week

5. Deadlifts

Deadlifts are one of the basic exercises for muscle strengthening. Doing deadlifts will help you work out both your upper and lower body.

This exercise strengthens and tones the entire leg and, over time, benefits the shoulders and trapezius muscles.

How can you do deadlifts?

  • Stand up straight and hold a pair of dumbbells with your arms extended towards the floor.
  • Separate your feet and lightly bend your knees.
  • Lean your chest forwards, as if you wanted to touch the floor with the dumbbells.
  • Make sure you keep your back straight and, keeping the initial position of your legs, go back to the starting position.
  • Do 3 sets of 12 or 15 repetitions.
  • As you can handle more resistance, add more weight.

As you can see, there are several exercises that you can do at home to stop using the excuse that you have no time to go to the gym.

Invest several minutes of your day in this simple routine and discover how great these exercises are for making your muscles look fabulous.

  • Escamilla, Rafael. 2001. Knee biomechanics of the dynamic squat exercise, Medicine and Science in Sports and Exercise – Volume 33 – Issue 1 – p 127-141
  • Jeong-Oh Yoon, Min-Hyeok Kang, Jun-Seok Kim, Jae-Seop Oh. 2018. Effect of modified bridge exercise on trunk muscle activity in healthy adults: a cross sectional study. Brazilian Journal of Physical Therapy. Volume 22, Issue 2. https://doi.org/10.1016/j.bjpt.2017.09.005.
  • Camara, Kevin D.; Coburn, Jared W.; Dunnick, Dustin D.; Brown, Lee E.; Galpin, Andrew J.; Costa, Pablo B. An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise With Straight and Hexagonal Barbells, Journal of Strength and Conditioning Research: May 2016 – Volume 30 – Issue 5 – p 1183-1188
    doi: 10.1519/JSC.0000000000001352