Outer Thigh Workout Exercises

Your outer thigh is comprised of a combination of gluteal, hamstring and quadriceps muscles. It includes the gluteus medius and maximus, or the buttocks muscles at the top of your outer thigh; the vastus lateralis, or the outer most quadriceps muscle; and the biceps femoris, or the hamstring muscle that wraps around the lower part of your outer thigh. You target these muscles when you abduct your leg, moving it away from the midline of your body.

Lateral Band Walk

Walking from side to side while keeping your feet and your body facing forward engages all of the muscles of your outer thigh. Using a resistance band turns the movement into a workout. Choose the resistance of the band based on your leg strength. Hold the handles of the band in each hand and step on it with both feet so there is an even length of band from your feet to your hands. To facilitate easy movement, the band should be under the arch of your shoes. Hold your hands at waist height, bring your shoulder blades back and down and soften your knees. Take a large step to the left, then slide your right foot in to meet your left foot. Take several steps before switching direction.

Side Lunges

When properly executed, side lunges are similar to semi-supported single-leg squats. Stand with your feet hip-width apart and your hands on your hips. In one fluid movement, step your right foot out to create a wide stance, lowering your hips back and down as you bend your right knee. Your left leg should straighten out, and the toes of both feet should point straight ahead. Keep your weight back to prevent your knee from extending forward past your toes. To press out of the lunge, push off the floor with your right foot and bring it back to the start position. Hold a set of dumbbells for a more challenging workout.

Stability Ball Leg Raises

Leg raises are the quintessential outer thigh exercise, and are usually performed on the mat, while lying on your side. The element of instability provided by leaning against a stability ball activates your core muscles, giving you more of a workout in less time. Place a stability ball on a mat, and kneel on it next to the ball. Put the elbow and forearm of your arm closest to the ball on top of it, leaning into it as you shift your weight onto your stabilizing leg. Extend your outside leg so it’s straight and contacts the floor at the arch of your foot. Lift your outside leg until it’s parallel to the floor. Don’t turn your toes toward the ceiling; keep them pointing straight ahead.

Single-Leg Squat

Squats work all the muscles that make up the outer thigh — the glutes, hamstrings and quads — in one movement. Performing single-leg squats increases the strength of those muscles more rapidly, as long as your form is solid. Stand with your feet hip-width apart. Hold your arms at shoulder-height, straight out to your sides. Lift up one foot just a couple inches off the floor; if you lose your balance, you can replant your foot quickly to avoid risk of knee injury. Maintain level hips, slowly sitting back and down as you bend your knee. Sit as low as you can without rolling your ankle or your knee. Pause at the lowest point in the squat before engaging your glutes to press back out of the squat.