Women's Thigh Strength Training Exercises

Thigh strengthening exercises tone your thighs and may improve your running or exercise performance. Strong thighs help stabilize your pelvic region and lower back, two factors that influence posture and lower back pain. Include thigh exercises into your bi-weekly strength training workouts to build lower body muscle and to firm your thighs.

Thigh Anatomy

Your thighs contain three different groups of muscles: your hamstrings, quadriceps and adductors. Your hamstrings, located on the back of your thighs, flex your knees while your quadriceps, located above your knees, extend your knees. Your adductors are located on your inner thighs and they pull your thighs in toward your body and help rotate your knees away from your body. All three groups of muscles aid in many actions, including running, walking and jumping.

Glute Bridge Single Leg Progression

This exercise strengthens your thighs, back and your glutes. Lie on your back, bend your knees and position your feet, hip-width apart, on the floor. Rest your arms next to your sides and turn your palms toward the ceiling. Lift your left foot off of the ground, wrap your arms around your left thigh and pull your left knee toward your chest. Narrow your right foot's position by 2 inches and tighten your abdominal muscles. Simultaneously push down through your right foot, squeeze your right buttocks and lift your hips off of the ground while keeping your left knee close to your chest. Stop when your shoulders, hips and knees form a straight line. Lower your hips toward the ground, stopping before they make contact with the floor. Do 10 repetitions on each side.

Standing Adductor Lifts

Standing adductor lifts build strength in your inner thighs. Stand up straight, bend your knees slightly and position your feet hip-width apart. Square your hips and shoulder forward and lift your left foot off of the ground. Move your left foot forward six inches and then lift it across your body, toward your right. Stop when you are unable to lift your leg any higher. Lower your leg and repeat until you complete 15 repetitions on each side.

Pick-Up Squats

Pick-up squats build strength in your thighs and legs. Hold a weight in each hand, stand up straight and position your feet shoulder-width apart. Hang your arms by your sides, stick your glutes out behind you, bend your knees and lower your hips 90 degrees. Make sure that your knees are stacked above your ankles throughout the squats. Place the weights on the ground, outside of their corresponding feet. Push up through your heels and return to standing. Squat, pick up the weights and return to standing. Continue this pattern for a minute.