Outer Thigh Exercises At Home

The abductors are the muscles in your outer thighs that externally rotate your hips and lift your hips away from your body. Exercises that require minimal equipment or just body weight empower you to strengthen and tone your outer thighs in the comfort of your home. Talk to your doctor before starting a new exercise program.

Leg Lifts

Leg lifts strengthen your outer thigh muscles. Lie on your right side and stack your shoulders, hips, knees and ankles. Bend your right arm, place your elbow on the ground and rest your head on your right hand. Point your toes forward and tighten your abdominal muscles. Lift your left foot as high as possible without rotating your hips, torso or shoulders. Lower your left leg one inch above your right leg and repeat.

Turn-Outs

Turn-outs strengthen your abductors while improving balance and coordination. Stand with your left side next to a wall. Place your left hand on the wall to maintain balance throughout the exercise. Straighten your back and square your hips and shoulders forward. Lift your right foot off of the ground, point your toes down and press your right foot against the outside of your left knee. Rotate your knee 45 degrees toward your right without dropping your foot or knee toward the floor. Return your knee to the start position and complete your desired amount of repetitions before switching legs.

Resistance Tubing Walking

Resistance tubing walking increases outer thigh strength and overall coordination. Sit down and loop a resistance tube around both of your ankles. Stand up straight and position your feet shoulder width apart. Straighten your back, bend your knees, tighten your abs and hang your arms by your sides. Step your left foot six inches toward your left, creating tension in the band. Follow with your right foot, maintaining at least six inches between your two feet. Take 10 steps toward your left, then switch directions, leading with your right foot. Increase the distance between your feet to make this exercise more challenging.

Hip Rotations

Hip rotations build strength on the outside of your thighs while toning your inner thighs, arms and midsection. Kneel on all fours and position your hands under their corresponding shoulders, fingers facing forward. Extend your legs behind you and lift onto your toes. Tighten your abs and align your head, shoulders, hips and heels. Lift your left foot off the ground, bend your left knee and lift it toward your chest without moving your hips or lower back. Pull your left knee toward your right shoulder, rotating your left hip to accommodate the action. Rotate your left hip so that your knee returns below your left shoulder, then externally rotate it as far as possible toward your left. Keep your head, right hip and shoulders still during this exercise. Complete your desired amount of repetitions before switching legs.