The hips and thighs have several large and small muscles present. The quadriceps and hamstrings are larger muscles found on the front and back of the thighs. The inner thigh muscles are referred to as the adductors and they include the pectineus, gracilis, sartorius and adductor brevis. The hip and outer thigh muscles are small and are often referred to as the abductors. These include the tensor fascia lata and gluteus minimus, medius and maximus. Great exercises for the hip and thigh areas are ones performed with proper form. Utilize your body weight and various pieces of fitness equipment to perform these.
Squats
Squats work your thighs and your glutes, which are the muscles in your buttocks. To take pressure off your lower back, do these with a stability ball. Hold the ball against a wall with your mid back, step forward slightly and space your feet shoulder-width apart. Slowly lower yourself down by bending your knees. Once your thighs are parallel the floor, stand up and repeat 10 to 12 times. To add resistance, hold a pair of dumbbells at your sides.
Lunges
Lunges work your thighs, hips and glutes. Stand with your right foot forward, left foot behind you and hands on your hips. Slowly lower yourself down by bending both knees. Once your right thigh parallels the floor and your left knee is an inch above the floor, stand up and repeat. After doing 10 to 12 reps, switch sides. As with squats, increase the resistance by holding dumbbells in your hands.
Plie Squats
Plie squats, also known as sumo squats, place the most emphasis on your inner thighs and glutes. Stand with your feet in a wide stance and your toes turned out at a 45-degree angle. While holding two dumbbells between your thighs, lower yourself down by bending your knees. Once your thighs are parallel to the floor, stand up for 10 to 12 repetitions. When doing these, keep your back straight and core tight.
Lying Leg Curls
Lying leg curls work your hamstrings and they are done on a leg curl machine. Lie face down with your lower back legs hooked under the padded support arm and your hands grasping the handles near the bottom of the machine. Keeping your hips down on the seat, lift the arm up by bending your knees. Once your heels are close to your butt, slowly lower and repeat 10 to 12 times.
Lying Cable Adduction
Lying cable adduction works the inside of your thighs with the help of a cable machine and two ankle cuffs. Lie on your back in between the two weight stacks with the cuffs attached to your ankles and to low settings on the machine.
Your legs should be lifted straight above you, your feet should be parallel to the ceiling and your body should be at a 90-degree angle. In a steady motion, lower your legs toward the weight stacks and move them back together 10 to 12 times.
Standing Abduction
Standing abduction works your outer thighs and hips. Stand with your right foot on the floor, left foot slight elevated and hands on your hips. Keeping your left leg straight, lift it up in a sweeping motion to your left side and hold for a second. Slowly lower it, repeat for 10 to 12 reps and switch sides. To add resistance, wear ankle weights.
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