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# 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.](/gym-classes/strength-and-conditioning-classes/legs-bums-and-tums/)

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## 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 ](/exercises/sports-guides-exercises/running-tips/)fast or jumping high starts with strong [quads](/exercises/legs-and-glutes-exercises/the-best-quad-exercises/).

### Adductors (Inner Thigh)

Your adductors are composed of five different muscles and help stabilise your hips, core, lower back, and knees. Stronger [inner thighs](/exercises/legs-and-glutes-exercises/inner-thigh-exercises/) promote balance, range of motion, and can prevent muscle strains.

### Hamstrings

Amongst other things your [hamstrings ](/exercises/legs-and-glutes-exercises/hamstring-exercises/)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.

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### 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.

* [Deadlifts](/exercises/back-exercises/how-to-do-dead-lifts/)

* [Lunges](/exercises/legs-and-glutes-exercises/how-to-do-lunges/)

* [Squats](/exercises/legs-and-glutes-exercises/how-to-do-squats/)

* [Barbell Squats](/exercises/total-body-exercises/barbell-exercises/)

* [Wall Sits](/exercises/legs-and-glutes-exercises/how-to-do-a-wall-sit/)

* [Bulgarian Split Squats](/exercises/legs-and-glutes-exercises/how-to-do-a-bulgarian-split-squat/)

* [Box Jumps](/exercises/legs-and-glutes-exercises/how-to-do-box-jumps/)

* [Tuck Jumps](/exercises/legs-and-glutes-exercises/how-to-do-a-tuck-jump/)

* [Glute Kickbacks](/exercises/legs-and-glutes-exercises/how-to-do-donkey-kicks/)

* [Lateral Lunges](/exercises/legs-and-glutes-exercises/how-to-do-lunges/)

* [Jumping Jacks](/exercises/total-body-exercises/fat-burning-workout/)

For a more far-ranging lower-half workout, check out our [leg strengthening exercises ](/exercises/legs-and-glutes-exercises/leg-strengthening-exercises/)or our[ legs, bums, and tums workout.](/exercises/legs-and-glutes-exercises/legs-bums-and-tums-workout/)

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## Further reading:

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

* [Best dumbbell chest exercises](/exercises/chest-exercises/effective-dumbbell-chest-exercises/)

* [Best dumbbell shoulder exercises](/exercises/arms-and-shoulders-exercises/effective-dumbbell-shoulder-exercises/)

* [Best dumbbell arm exercises](/exercises/arms-and-shoulders-exercises/dumbbell-exercises-for-your-arms/)

* [Best dumbbell ab exercises](/exercises/abs-and-core-exercises/dumbbell-ab-exercises/)

* [Leg workout using dumbbells](/exercises/legs-and-glutes-exercises/leg-workout-using-dumbbells/)

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## 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](/personal-training/) at your [local Gym](/find-a-gym/) are on hand to discuss technique, create an individualised fitness plan, and help you smash your fitness goals.

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Promote stability and make everyday activities easier with strong thighs! These movements target your quads, hamstrings and adductors for a total thigh workout.

Effective Thigh Exercises | Legs and Glutes Exercises | The Gym Group

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