How to Get Strong Thighs

Whether you want to run faster, look better, or be healthier, strengthening your thighs is a great way to tone your legs and increase your muscle mass. In fact, big, strong thighs may even be a predictor of good future health according to Harvard![1] You can add some exercises to your workout routine or change your habits to work your thighs in your daily life. With a little patience and a lot of hard work, you can develop your thigh muscles to be just as strong as you've always dreamed.

1

Try body-weight squats.

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    The only equipment you’ll need is yourself. Stand with your feet slightly wider than your hips, then engage your core to straighten your back.[2] Shift your hips backward as you slowly squat down without moving your feet.[3] Lower yourself until your thighs are parallel to the floor, then slowly raise back up.[4]
    • Repeat your squat 8 to 10 times for one set. Slowly work your way up to doing 2 sets at a time.
    • If you’re having trouble squatting all the way down, put a chair behind you. When your bum touches the chair, it’s time to rise back up.
    • This exercise not only strengthens your thighs, but it helps your abs, hips, rear, calves, and shins, too.
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2

Strengthen your hamstrings with a hip hinge.

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    This will also give you a nice stretch in the back of your thighs. Stand with your feet underneath your hips, and your knees slightly bent. Lean forward, keeping your back straight until you feel a tightness in your hamstrings. Slowly raise back up to the starting position by pushing your feet forward.[5]
    • Try 12 to 15 reps at first.
    • If you’re having trouble keeping your back straight, put one hand on your lower back so you can feel how it moves and bends throughout the exercise.
    • This exercise is also sometimes called a Romanian Deadlift.
3

Go for rear lunges for a dynamic exercise.

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    You can work these into your lower body workouts once or twice a week. Start standing up straight with your feet directly underneath your hips. Step back with your right foot, bending both knees and lowering your right knee toward the ground. Pull yourself back into a standing position by engaging your glutes and your core.[6]
    • Do 10 to 12 repetitions on your right leg before you switch to your left leg.
    • Try to work up to doing 2 to 3 sets of lunges on each leg.
    • If you’d like to increase the intensity of this workout, hold a dumbbell or a medicine ball in front of your chest.
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4

Work the back of your thighs with deadlifts.

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    If you’ve been strength-training for a while, you may want to up the intensity. Get into a standing position with your feet underneath your hips. Place a weighted barbell on the floor in front of you, then sit into a deep squat with your back flat. Lean over at your hips, then grab the barbell and slowly raise it. Lift with your legs as you slowly get up into a standing position.[7]
    • You can perform a deadlift as many times as you’re able to.
    • The amount of weight on your barbell is up to you. If you’re starting, go lighter than you think you can handle.
5

Target your inner thighs with a thigh lift.

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    Make sure you work each part of the thigh for a 360-degree workout. Lie on your right side, supporting your weight with your right forearm. Extend your right leg out in a straight line, then put your left foot on top of your right knee. Raise your right leg slightly off the floor and hold it in place for 3 to 5 seconds before lowering back down for one rep.[8]
    • Do 15 reps on your right leg before switching to your left leg.
    • If you’re having trouble balancing, place your left hand behind your head for extra stability.
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6

Work your entire leg with step-ups.

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    You can work your thighs, rear, and calves all at the same time. Pick a platform, like a stair, bench, or footstool, that’s about 1 ft (0.30 m) off the ground. Stand up straight, then put your right foot on top of the platform. Push through your right foot to step up onto the platform, then lower back down for one rep.[9]
    • Do 12 reps on each leg 3 times each.
    • If you have bad knees, this exercise may not be for you. It can put pressure on your knee joints.
7

Strengthen your outer thigh with lateral lunges.

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    This exercise also works your hip extensors. Start by standing up straight with both feet underneath your hips. Step out to the side with your right foot, keeping your left foot in place. When your right foot hits the ground, bend your right knee to lower down into a squat position, keeping your left leg straight. Return to a standing position.[10]
    • Do 10 to 12 reps on your right leg before you switch to your left leg.
    • Try to do 3 to 4 sets of this exercise with a 30-second rest in between each one.
    • You can increase the intensity of this exercise by holding a dumbbell or a medicine ball in front of your chest.
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8

Go for a glute bridge to work your rear and your thighs.

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    You can do this exercise a few times a week. Lie down on the floor, face-up, with your arms at your sides and palms down. Bend your knees up but keep your feet flat against the floor. Using your abs and glutes, raise your hips to form a straight line between your shoulders and knees, then hold the position for a few seconds.[11]
    • Do 12 to 15 reps to complete 1 set. Try to do 2 to 3 sets at a time with a 30-second break in between each one.
    • If you want to increase the intensity, hold a weight on the bony part of your hips (across your pelvis).
9

Take the stairs to strengthen your thighs daily.

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    You don’t have to create a strict workout routine for stronger thighs. Instead, try taking the stairs instead of the elevator whenever you can to work your thighs, glutes, and calves.[12]
    • Taking the stairs can also elevate your heart rate, which is great for your heart health.
    • If you don’t encounter stairs very often, try walking up a steep hill instead.
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10

Try riding a bicycle.

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    It’s not only good for your thighs, but it’s also easy on your joints. You can either ride a stationary bike at your gym or in your home, or you can go for rides around your neighborhood as a fun way to get out of the house.[13]
    • Since cycling gets your heart rate up. It’s also a great cardio workout.
    • If you have heart disease, arthritis, or thinning bones, get the okay from your doctor before you start riding a bike.
11

Go swimming.

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    This full-body workout will strengthen your thighs and the rest of your legs. As you kick through the water to propel your body forward, your thighs will shape up and get toned naturally.[14]
    • Try to head to the pool 3 to 5 times a week for 20 to 60 minutes each time.
    • Many community centers have pools that are open to the public.
    • Try holding onto a kickboard with your hands to target your legs.
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Expert Q&A
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  • Question
    How can I strengthen my thighs at home?
    Monica Morris
    Monica Morris
    ACE Certified Personal Trainer
    Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques.
    Monica Morris
    Monica Morris
    ACE Certified Personal Trainer
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    Squats are a good option. You can do them with your body weight or with weights.
  • Question
    How can I get really skinny thighs?
    Michele Dolan
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.
    Michele Dolan
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer

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    It's not healthy or recommended to aim for really skinny thighs or any other body part since it's not possible to control our body shapes in this way.
  • Question
    What exercises are good for thighs?
    Michele Dolan
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.
    Michele Dolan
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    Lunges, squats, jumping, running and cycling are all great exercises for the thighs.
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References

  1. ↑ https://www.health.harvard.edu/staying-healthy/big-thighs-may-be-wise
  2. ↑ Jason Whalen. Certified Personal Trainer. Expert Interview. 26 January 2021.
  3. ↑ Monica Morris. Certified Personal Trainer. Expert Interview. 18 November 2019.
  4. ↑ https://www.health.harvard.edu/newsletter_article/strength-training-part-i-building-muscles-to-improve-health
  5. ↑ https://www.acefitness.org/education-and-resources/professional/expert-articles/5028/6-lower-body-exercises-to-do-instead-of-squats/
  6. ↑ https://www.acefitness.org/education-and-resources/professional/expert-articles/5028/6-lower-body-exercises-to-do-instead-of-squats/
  7. ↑ https://www.acefitness.org/education-and-resources/lifestyle/blog/3584/mastering-the-deadlift/
  8. ↑ https://www.acefitness.org/education-and-resources/lifestyle/blog/3775/workouts-for-inner-thighs-how-to-strengthen-your-inner-thighs/
  9. ↑ https://www.youtube.com/watch?v=dUy11UbxPBc&feature=youtu.be&t=405
  1. ↑ https://www.acefitness.org/education-and-resources/professional/expert-articles/5028/6-lower-body-exercises-to-do-instead-of-squats/
  2. ↑ https://www.acefitness.org/education-and-resources/professional/expert-articles/5028/6-lower-body-exercises-to-do-instead-of-squats/
  3. ↑ https://www.health.harvard.edu/exercise-and-fitness/5-tips-to-build-muscle-strength
  4. ↑ https://www.health.harvard.edu/staying-healthy/the-top-5-benefits-of-cycling
  5. ↑ https://www.health.harvard.edu/staying-healthy/dive-in-for-joint-health

About This Article

Jason Whalen
Co-authored by:
Jason Whalen
Certified Personal Trainer
This article was co-authored by Jason Whalen and by wikiHow staff writer, Hannah Madden. Jason Whalen is a Certified Personal Trainer and the Owner of JWWFitness in Scottsdale, Arizona. With over a decade of experience, Jason specializes in strength, core, endurance, and plyometric training programs for those looking to improve their fitness, overall health, and sports performance. He holds a BA in Exercise Science from Eastern New Mexico University. Jason is also a Nutrition Therapist and a Member of the National Strength and Conditioning Association (NSCA). He was voted the Best of 2012 for Personal Trainers by Kudzu and was featured in Echo Magazine. This article has been viewed 151,951 times.
3 votes - 100%
Co-authors: 21
Updated: October 11, 2021
Views: 151,951
Categories: Leg Strengthening Exercises | Motivation to Exercise
Article SummaryX

To get strong thighs, lunge one leg at a time forward to a 90° angle, then to the side at a 90° angle, and finally backward to complete a repetition. You can also do lateral ski hops by hopping from side-to-side on one leg before switching to the other leg. If you have access to weights, hold a dumbbell in both hands like it’s a goblet, then squat down to a 90° angle before coming out of the squat. In addition to doing exercises that target your thighs, try running or biking, which give you a good cardio workout and strengthen your thighs at the same time. For tips from our Personal Fitness reviewer on how to eat right to maximize your thigh-muscle-building workouts, read on!

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