Thigh Exercises

Effective Thigh Exercises

Strong thighs and legs keep you balanced and provide a solid foundation for big compound movements, like barbell squats, or for explosive movement in sport. If it’s toning you’re after, then these are also a fantastic place to start.

Note: for guided exercise, consider our Legs, Bums, and Tums exercise class.

What are the main thigh muscles?

The Quadriceps Femoris

The quads are made up of (wait for it) four individual muscles and are one of the most powerful muscle groups in the human body.

Maintaining strong quads helps all manner of daily activities, like walking, climbing stairs and getting up. They also play a big role in athletics due to the quad’s role as a source of propulsion. Running fast or jumping high starts with strong quads.

Adductors (Inner Thigh)

Your adductors are composed of five different muscles and help stabilise your hips, core, lower back, and knees. Stronger inner thighs promote balance, range of motion, and can prevent muscle strains.


Amongst other things your hamstrings allow your knee to flex or rotate, and your hips to extend. Injuring your hamstrings can be debilitating, so regular stretching and exercise promotes stronger hamstrings and reduces the likelihood of injury. If you look after your hamstrings, your hamstrings will look after you.

Top Thigh Exercises

These exercises are a mix of bodyweight and weight-training exercises and are designed to hit your quads, inner thigh, and hamstrings for a total thigh workout.

For a more far-ranging lower-half workout, check out our leg strengthening exercises or our legs, bums, and tums workout.

Further reading:

If you want to learn more about these individual exercises in more detail, check out our guides.

Want to learn more?

Lifting weights takes a lot of effort, so you want to make sure you’re getting the most out of your workout routine. The friendly personal trainers at your local Gym are on hand to discuss technique, create an individualised fitness plan, and help you smash your fitness goals.

Calf Exercises
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Sumo Deadlift
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Wall Sit
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Other Exercises

How to do a Dip
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How to do Box Jumps
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How to do a Bear Crawl
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How to do Bent Over Row
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