The thighs consist of muscles on the front and back sides of the humerus. This is the largest bone in the body and the muscles that surround it are big as well. They consist of the quadriceps, which are on the front side of the thighs, and the hamstrings, which are on the back of the thighs. If you want to work your thigh muscles, there are several options for equipment that work best on a regular basis.
Barbells
Barbells are a type of free weight that gives you multiple options when it comes to working the thighs. Squats are one of the most popular compound exercises in a thigh-building workout. They are performed while holding the bar across the shoulders behind the neck. This exercise targets the quads and hamstrings at the same time. A barbell can also be used to do stiff-legged deadlifts and good mornings. Both of these exercises put emphasis on the hamstrings.
Dumbbells
Dumbbells, like barbells, are also categorized as free weights. They can be used in many planes of motion to create variations with exercises. When it comes to the thighs, a common dumbbell exercise that targets the quads and hamstrings is a lunge. These are performed with the weights hanging down at your sides and you can do them either in a stationary position or while walking. Step-ups are another exercise that can be done with dumbbells. As the name implies, you simply hold on to the dumbbells and alternate stepping up and down on a bench.
Leg Press
The leg press machine puts a heavy emphasis on the quads. To use this machine, you sit on the seat with your back resting against a flat pad. Your feet go on a platform that you lower towards your body and then push back up to the top point. The important thing to remember when using this machine is to not let your knees go past your toes when you lower the platform towards your body.
Leg Extension Machine
The leg extension machine is an isolation machine, meaning there is only one joint range of motion. The best way to use this is to hook your lower shins under the pad and extend your legs up until they are almost locked out. You then lower the pad back down until the resistance is almost completely let out and repeat. The key thing to remember while using the leg extension is that you should never lock out your knee and always make sure there is resistance on your thigh muscles.
Lying Hamstring Curl Machine
The lying hamstring curl machine isolates your hamstring muscles. You lie face down on a bench and hook the lower backs of your legs under a pad, then lift it up towards your butt. This is the complete opposite of the leg extension machine, but the same rules apply. Do not fully lock out and do not lose complete resistance.
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