Toned, strong leg muscles not only make you feel good, but they also make everyday activities much easier. Walking up the stairs, running up a hill and riding a bicycle are all enhanced when your leg muscles can exert plenty of force over many repetitions. The best all-round thigh workouts include barbell and dumbbell exercises for your glutes, quadriceps, hamstrings and inner thigh muscles.
Frequency
You only need to train your legs once a week, though it must be an effective leg workout. Doing body weight squats for three sets of 30 repetitions in an aerobics class is insufficient and ineffective. The best thigh workout should be done toward the end of your training week so you have ample time to do your cardiovascular training without sore legs. You should schedule one day of lower body rest between your aerobic training and your leg workout, maximizing the ability of your leg muscles to contract; this ensures your leg muscles will have enough energy to lift a sufficient amount of weight to grow stronger and become more toned.
Intensity
The best thigh workout is cycled over a period of three, three- to six-week segments. For instance, for the first four weeks of your training you should use a light weight so you can do three sets of mostly 12 to 20 repetitions. Then, increase the resistance so it is moderately heavy and you can only complete four to six sets of primarily six to 12 repetitions. During this six-week period of training, most of your sets should consist of six to 12 repetitions, but a few of your sets can be up to 15 repetitions or as low as one to five repetitions. Next, for three to four weeks, you need to train your thighs with very heavy weights so that most of your sets include 15 repetitions; again, you may do a few sets of 15 repetitions and a few sets of six to 12 reps.
Barbells
Incorporating barbell thigh exercises enables you to lift heavier weights compared to dumbbells. Fundamental exercises include barbell back squats and stationary barbell lunges for your quadriceps. Common exercises for your glutes and your hamstrings at the back of your thigh are good mornings and deadlifts. Begin your leg workout with one barbell exercise for the front of your thighs and one barbell exercise for the back of your thighs.
Dumbbells
Dumbbell exercises permit you to move through a greater range of motion, engaging more muscle fibers and activating them through a greater range of motion. Exercises for your quadriceps include walking dumbbell lunges, split squats and dumbbell sumo squats. Typical exercises for your hamstrings and glutes include one-leg deadlifts and dumbbell step-ups. Choose one to two dumbbell exercises for the front and back of your thighs, performing these exercises after the barbell exercises.
Machine and Cable Weights
Leg extensions and leg curls performed on individual machines or using a cable pulley are excellent supplementary exercises you should include at least every other week for the best all-round thigh workout. If you do not do these exercises, the knee end of your quadriceps and hamstrings will become weak and will not appear as toned as the hip-end or the belly of these muscles.
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle, Roger W. Earle; 2000
- American College of Sports Medicine: Progression Models in Resistance Training for Adults; Joseph Donnelly; 2009
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