One of the biggest insecurities that people worry about with their bodies, aside from their bellies, is their thighs. However, keeping them nice and strong isn’t too hard to do.
People’s thighs range in all different sizes and looks, but instead of focusing on their appearance, we should be focused on how strong they are. After all, our thighs are responsible for so many leg movements and support us every single day, so you want to ensure that you have enough strength to get around. If you want to pay some extra attention to your thighs and keep them nice and toned, but aren’t sure where to start when you begin your daily workouts, have no fear, because we have expert info for you.
We spoke with Certified Strength & Conditioning Specialist and the owner of 365 Physique Personal Training and Nutrition, Julio C. Lopez, about four “simple” thigh exercises that can easily be done at the gym and keep your legs in tip-top shape. Read more about them below.
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1. Leg Extensions
People love the leg extension machine at the gym because you can get in an impactful workout all while sitting down! Lopez explains that the leg extension exercise "isolates the quadriceps, which makes them perfect for someone who only wants to work on this muscle group, particularly the rectus femoris (the muscle that sits in the front and middle portion of the quadriceps)."
"Sit where the knee's undersides are touching the edge of the seat and slide the insteps of your feet under the roller pad," he instructs. "For increased muscle growth, setting the backrest that allows you to lean back adds to the amount of work, which has been shown to increase growth more effectively than sitting upright."
2. Back Squats
Squats, especially back squats, which utilize a barbell, work so many muscles, all while continuing to focus on your thighs and getting them in better shape to handle more weight and challenges. "This is the foundational leg thigh exercise that people can do just about anywhere," explains Lopez, adding that the squat targets three other muscles in the quadriceps for "optimal strength and toning benefits."
"Set the height of the barbell rack so the barbell is at your armpit's height," he says. "Go under the bar and allow it to rest atop the trapezius muscles...ensure that you are centered. With the feet at hip width apart and a straight back with the core as tight as possible, squat the bar off the rack. Take two steps back and align the feet by setting them just outside of hip-width apart and the toes slightly outward. In the descent, the very first movement is to let the hips slide back, then descend to the point where the thighs are approximately parallel with the floor. Push through the entire foot with both of your feet to ascend, and make sure that your chest and hips are rising together."
3. Leg Press
If you have an avid gym goer in your life, you've likely heard them talk about using a leg press machine. It's an extremely popular machine and exercise for the way it challenges you to focus on technique, and, according to Lopez, puts you at a lower risk for hurting your back. It's also a beginner-friendly machine and exercise.
"Push up on the footplate and unlock the safety," he instructs. "Allow the weight to descend until your knees are at about a 90-degree angle or slightly lower. Press the foot plate back up to the starting position, but make sure you leave a slight knee bend and never let the knees lock, especially when using a lot of weight."
4. Step Up
Do you need to work on your balance as much as your thighs? Then this could be an excellent workout for you that not only strengthens and improves the quality of your legs, but also guarantees you practice balancing and focus. You'll need some kind of stable platform or plyo box to step on, and dumbbells, which you could make extra light if you're a beginner.
"Use a plyo box that is approximately knee height and a dumbbell in each hand," explains Lopez.
"Place one foot on top of the middle of the box, then press yourself up to an upright standing position," he continues. "For beginners or anyone who struggles with balance, set the plyo box near a stable machine, squat rack, or post, and hold onto that post with the dumbbell in the other hand. Finally, regardless of how you are performing this exercise, aim to go down slowly and land as softly as possible by leaning the torso forward during the descent."
Which of these exercises do you want to give a go first?
