Lower-body exercises can work the front, back and sides of your thighs. The front muscles of your thighs are called your quadriceps; the back muscle are the hamstrings; the inner thighs are the adductors; and the outer thighs are the abductors. Perform one to three sets of eight to 20 reps per workout, recommends the Aerobics and Fitness Association of American (AFAA). Exercise your lower body to target your thighs three days a week with a day or two off in between workouts.
Step 1
Sit on a knee extension machine to work your quads, recommends AFAA. You will feel this exercise just above your knee on the bottom of your thighs. Place your knees on the top leg roller and bend them. Put your ankles against the inside of the bottom roller. Sit up straight and place your hands in your lap or hold the hand grips next to the seat. Look straight ahead. Extend your legs as high as you can, but do not try to lift the legs higher than waist level. Lower your legs to finish one rep.
Step 2
Sit in a chair. Scoot forward so you are perched on the edge of the seat. Sit up straight and squeeze your abs. Look straight ahead. Hold a medicine ball between your lower thighs just above the knees. Place your feet on the floor below your knees so that the knees form right angles. Squeeze the medicine ball and hold for five seconds. Do not allow your heels to lift off the floor or your toes to point outwards. Stop squeezing the medicine ball, but keep some pressure on it so that the ball doesn't drop. Do 10 reps with five-second holds followed by 10 quick pulses.
Step 3
Place your hands on knees on the floor to do kneeling side kicks, which work the front, outer and rear portions of the thighs. Position your arms straight with your hands on the floor at shoulder-width distance apart. Flatten your back so it is parallel to the floor. Move your hands forward so they are in front of your head. Kick your right leg straight out to your right side and rotate your pelvis to the right, but do not arch your lower back. Place your right hand on your hip. Swing your right leg back behind you until it is in a straight line with your torso. Swing your right leg forward again without putting your knee on the ground again. Start with eight reps and then switch sides. Work up to more reps if you wish over time.
Things You'll Need
- Leg extension machine
- Medicine ball
References
- Tinajuanfitness.info: Medicine Ball Squeezes
- "A Guide to Personal Fitness Training: Aerobics and Fitness Association of America;" Mary Yoke, MA; 2003
- Shapefit.com: Kneeling Side Kicks
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