The muscles that make up your thighs are generally divided into groups of muscles known as quadriceps, hamstrings, adductors, abductors and gluteal muscles. For strong, toned thighs, performing exercises that work all of these muscles is essential. A combination of aerobic, weight-bearing and stretching activities can provide a well-balanced fitness routine. Talk to your doctor and a certified trainer before beginning to exercise, and choose a variety of activities and movements to strengthen your thighs.
Aerobic Activities
Aerobic activities that target the thighs involve exercises like running, biking and plyometrics. Spend 20 to 40 minutes three to four times per week performing these types of activities to strengthen and tone thigh muscles, as well as improve your cardiovascular fitness. As added benefits, you can reduce your risk for developing certain diseases, boost your mood and activate your immune system.
General Thigh Workout
For overall leg strengthening, the American Council on Exercise -- or ACE -- recommends exercises like the hip hinge, step ups, side lunges, squats and glute activator lunges. The hip hinge will strengthen your hip extensors and improve your range-of-motion. Perform step ups and squats with additional weights; these exercises target almost all of the muscles in your legs. Side lunges are an excellent way to work your inner and outer thighs -- adductors and abductors -- while glute activation lunges strengthen your abdominal muscles, buttocks or gluteals, abductors, quadriceps and hamstrings.
Hamstring-Specific Exercises
Certain exercises target your hamstrings, which are the muscles in the back of your thighs. Deadlifts involve squatting and straightening your legs against a force -- usually a barbell or other weight held in your hands. Body weight and barbell high back squats can also work your hamstrings. Yoga's downward facing dog and bridge pose are also target the backs of your thighs.
Quadriceps-Specific Exercises
The quadriceps, or quads, are located at the front of your thigh. To strengthen this area, perform seated leg raises on an exercise ball, which is an excellent beginner movement. Squat jumps are also fairly easy to perform. These exercises target your quads and gluteal muscles and secondarily work your hamstrings. Or try leg extensions on a machine or with an exercise band to provide resistance.
Inner and Outer Thighs
Your inner and outer thighs -- your adductors and abductors, respectively -- are important to target if you want toned thighs. Performing movements that involve lateral motion, like side lunges, are excellent for improving strength in these muscles. An agility ladder placed on the ground is a helpful tool for performing lateral exercises, and can help you target both adductors and abductors. Step your feet inside the grids formed by the ladder, moving side to side across the ladder.
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