The quadriceps and hamstring muscle groups make up the muscles of the fronts and backs of the thighs. Most exercises that address the upper legs strengthen these muscle groups. You can use bodyweight exercises, free weights or weight machines to address these regions.
Lunges
The lunge is a classic exercise that targets the quadriceps, calves, glutes and hamstrings. If you are a beginner, perform the exercise with no weights. As you become stronger, hold dumbbells so that they hang alongside you body toward the floor. Eventually, move on to barbell-based lunges, where the barbell is placed across the tops of the shoulders. Barbell lunges are best performed within a squat rack for safety, advises Bodybuilding.com. With the feet hip-width apart, step the right foot forward and squat down so that the right knee stays behind the right toes and the right thigh comes close to parallel to the floor. Use the heel of your front foot, push up to return to start. Repeat the desired number of repetitions and then switch lead legs.
Stability Ball Curl
The stability ball curl uses a fitness ball--from 55 cm to 75 cm in size--to target the hamstrings. Lie on your back and place your heels on the top of the exercise ball with your knees bent. Lift your hips to form a bridge with the floor. Extend your legs to roll the ball away from you. Avoid locking your knees, warns Oxygen Magazine. Hold the legs in a straight position for one count and then roll the ball back to the starting position. Repeat for the desired number of repetitions. An alternative to this move is to use the leg curl machine, upon which you lie face first and hook your legs just above the ankles under the pads. With flexed ankles, bend your knees to bring the pads toward your buttocks. Slowly return to start. Avoid hiking your hips during your desired number of repetitions.
Squat
Along with the quadriceps and hamstrings, the squat activates the erector spinae along the spine, the glutes and the inner thighs. The squat is best performed without weights if you are new to resistance training. You may progress to using weights by holding dumbbells in each hand and once you feel confident in your form, use a barbell for additional resistance. Use a squat rack with the bar at shoulder height and step under it to place the bar behind your head along the top of the shoulders. Hold the bar as you draw in your abdominal muscles to support your spine. Lift the bar off the rack and stand up straight, feet shoulder-width apart and toes pointed forward. Position your weight in your heels. Start the squat by bending the knees as you shift your hips backward, as if you were sitting into a chair. Work toward making your thighs parallel to the floor and keep your knees behind your toes. Slowly extend the knees to the starting position. Repeat for the desired number of repetitions.
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