Lateral Thigh Trainer Exercise

The lateral portion of your thigh refers to the outside of your thigh. This is a part of the four-muscle grouping known as the quadriceps, according to My Fit, a health and fitness website. Knowing how to train these muscles can help you perform athletic activities and provide overall muscular stability.

Components

Your quadriceps are composed of four muscles --- your rectus femoris, which lies on the front of your leg; vastus medialis, vastus intermedius and the vastus lateralis --- also known as the lateral thigh muscle, according to Elaine Marieb and Katha Hoehn, authors of "Human Anatomy & Physiology." When you are training the lateral thigh muscles, you will likely develop the quadriceps muscles as well. This helps to provide stability to your knee, reducing the likelihood that you will experience an injury.

Stretching

Before training the lateral thigh with exercises, it is important to warm up. This helps to prevent muscle strain. To do this, first walk or lightly jog in place for several minutes. Then, you can stretch the lateral thigh. Start by sitting on the floor and extending the left leg to your side as if you are performing a one-sided split, according to the Nicholas Institute of Sports Medicine. Place your right foot over the left side of your kneecap --- this will place you in a twisted position. Reach over your right leg, placing your left arm on the knee. Turn your head so you look over your right shoulder. Hold this stretch for several seconds to stretch the lateral thigh muscles.

Assisted Exercises

A number of gym equipment apparatuses can help you to train the lateral thigh, according to Shape Fit, a health and fitness website. Examples include machines that are for thigh abduction --- the movement the lateral thigh is responsible for, according to My Fit. You also can use a leg extension machine to train the entire quadriceps muscles group, including the lateral thigh. Squats on the Smith machine, which features an attached barbell to which you can add weight, also strengthen the lateral thigh.

At-Home Exercises

Not all lateral thigh exercises require the use of special equipment. You can exercise the lateral thigh through a number of exercises, including squats and lunges. To really work the lateral thighs, perform a squat/lunge combination that involves stepping to the side and then resuming a normal standing position, according to ExRx, an exercise and muscle directory for health and wellness enthusiasts. You can work the lateral thighs through climbing two steps at a time in your home, which increases the resistance your thighs must work.

Warning

Practicing good form is important for training the lateral thigh muscles. You can use a spotter for any exercises where you are using barbells or loose weights. The spotter can ensure, should you not be able to return to a starting position, the weight will not cause injury. You also should avoid overtraining the lateral thigh muscles. Taking at least a one-day rest between training sessions can help you to do so.