These moves and exercises will help you build strong thighs
You don’t need complex weight machines or endless leg lifts. Violet Zaki, Equinox Fitness Club group fitness instructor in New York City, suggests that you must move in a different direction to shape strong thighs. You can target your entire lower body with explosive, multidimensional exercises, with a particular focus on your outer thighs.
Zaki’s outer thigh workout is a blend of martial arts and yoga. It can be done anywhere. Each of the outer-thigh exercises requires focus, balance, and engaging your core. Your legs, as well as your arms.
It works like this: Perform two to three sets of this routine every other week, and your thighs will be stronger in just four weeks. This is a great workout.
Equipment required: None. If you’re looking to increase the intensity of the exercises, however, consider adding a pair of 5-pound dumbbells to the outer-thigh exercises.
Roundhouse Kick/Squat
- Keep your feet together, with your knees bent.
- Keep your hands under your chin, with palms in, elbows close to the rib cage, and shoulders relaxed.
- Pivot 45 degrees to your right.
- Point toes at the floor with your left leg.
- Do a roundhouse kick. Lift your left leg as high as possible, and turn your outside thigh towards the ceiling.
- Keep your toes pointed by extending your leg.
- Lower leg, pivot back to begin so that toes point forward.
- Keep your knees aligned to your ankles while you squat.
- Switch legs, and then repeat. For the greatest benefits, combine the outer-thigh exercises and our best inner-thigh moves!
Do 15 reps per side.
Hip Extension with Circulars
- Standing with your feet shoulder-width apart, shoulders pressed together, and hands-on-hips, stand with your feet in front of you.
- Keep your right leg straight and your knee soft. Next, raise your left leg off the ground, pointing your toes so that you feel a contraction of your glutes.
- Make a clockwise four-point circle with your left toes. Then, turn the circle counterclockwise.
- Perform all reps on your left leg. Then switch sides and do the same.
Do 15 reps per side.
Chair Pose + Back Lunge
- Stand with your legs and feet together.
- Squat like you’re sitting in a chair by pushing your hips back.
- Keep your knees above your ankles and keep your legs together. Extend both arms in front of your ears.
- You can hold for five counts.
- Keep your hands on your hips, and then step back with your right leg in a lunge. (See how to nail this lunge form).
- You can hold for five counts.
- Reverse your position and return to the beginning, changing legs as you lunge.
Do 5 reps per side.
Plie Squat With Lifted Heels
- Standing with your feet at shoulder width, spread out to the sides, and toes and knees slightly apart, place your heels slightly higher than the rest of your body.
- Reach your arms straight out at the sides, with your palms facing down.
- Squat down, pushing your hips back slightly, and keeping your knees above your ankles.
- Straighten legs, keeping knees soft and heels lifted; repeat.
Do 15 repetitions.
Warrior Pose + tree Pose
- Steady with your feet together.
- Turn your right foot 45 degrees to the side, and place your right leg behind you.
- Turn your left knee 90 degrees.
- Arms extended to the sides, palms facing down.
- For 5 counts, hold the hand and gaze over your front hand.
- Lift your arms up and join your palms together. Next, lower your chest to the ground.
- Place your feet together, and raise your right knee until it reaches hip height.
- Ten slow counts
- Start over with the other leg.
Do 5 reps per side.
Curtsy Squat + Lateral Elevation
- Standing with your feet shoulder-width apart, hands on the hips, stand.
- Cross your right leg behind your body, and move to the left until your inner thighs touch.
- Turn your left knee 90 degrees with your toes facing forward. Then, return to the starting position. Keep your right leg straight, and your knee slightly bent. Restore your starting position. Switch sides and continue.
Do 15 reps per side.
3 Solutions for Exercises in the Outer Thigh
Spot-reduce is impossible, but you can tweak your workouts to increase your muscle mass. These are the three most effective ways Keli Roberts, a Pasadena, California personal trainer, has to help you.
- Kickboxing. There are few other exercises that burn as many calories as barrage side, roundhouse, and crescent kicks. These moves can also be used as outer- and inner-thigh exercises. This cardio kickboxing routine requires no equipment and will make you feel great.
- Stair-climbing. Step-climbing, whether it’s real steps or the Stepmill (rolling stairs), is a great way to lose fat and build muscle. You can increase your outer-thigh strength by walking two steps at once and adding lunges and squats to the climb.
- Strength training. You can build muscle by moving your thighs from different angles using a variety of lunges, including side, diagonal, side and pivoting. You should hold a set of dumbbells that is heavy enough to fatigue you by the eighth or tenth rep. One-legged calf lifts can balance your lower and upper leg muscles. (Related to When to Use Heavy Weights vs. Lightweights)
4 Lower-Body Cardio Boosts
Turn up the intensity of your cardio workouts. Roberts advises that you focus on increasing resistance in order to increase the work of your leg muscles. These are four ways to lose calories and get extra benefits for your outer thighs. (P.S. (P.S.
- Hill Repeats. Sprint up a hill that takes you about 2 minutes. After warming up for 10-15 minutes, sprint or speed-walk 5-10 times up the hill, slowing down to allow your heart rate to recover. On the treadmill, run or walk for two minutes at a 9 to 10 percent incline. Lower to zero for three to four minutes and walk for another 2 minutes.
- Stair-climbing Intervals. After warming up for 10 minutes, you can then run for 1 minute or walk 2 steps at once. Rest for one minute at a slow pace. Repeat this process 5-10 times.
- On a bike, you can do an extended climb. You can pedal on a bike, or outside, with moderate to high resistance and 60 to 80 rpm. This will take you 15 to 20 minutes. For 2 minutes, crank up to 80-90 rpm at high resistance. After that, recover to lower resistance for 3-4 minutes. Repeat this 5-8 times.
- Intervals for In-line Skate. You will need to find a moderately steep hill, which takes approximately 2 minutes to climb. Sprint as hard as possible. At the top, turn around and carefully skate down. Repeat the process 5-10 times.
