Achieving toned and shapely thighs is a common fitness goal for many women, and fortunately, there are numerous effective workouts for toning legs explicitly tailored to target this area. Incorporating thigh exercises for women into your fitness routine can help you sculpt your legs and improve strength and endurance. Whether aiming to slim down, build muscle, or enhance overall athleticism, prioritising thigh workouts for women can be a valuable addition to your fitness journey.
From lunges and squats to leg lifts and cycling, many toning leg exercises for women cater to various fitness levels and preferences. Integrating resistance training with weights or bands can further intensify these workouts, fostering muscle growth and definition. To adopt a consistent regimen that incorporates a mix of these exercises, this blog explores the best thigh workouts for women, including ways to get toned thighs, enhancing both physical health and confidence along the way.
So, check how a leg toning workout for women can help you!
Table Of Contents
1. 25 Thigh Workouts For Women
2. How Do I Get Nice Shaped Thighs?
3. How To Increase Thigh Size For Ladies?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
25 Thigh Workouts For Women
Let’s explore these thigh workouts for women to effectively tone their size with these functional and compound movement exercises:
1. Quadriceps Circles
These quadriceps circles engage the hip abductors and adductors, promoting stability and flexibility in the pelvic region. This exercise targets the glutes, present hip flexors, and outer thigh muscles, aiding in sculpting and toning the lower body.
Steps to Perform:
1. Support your body by placing your weight on your elbows and knees. Ensure your shoulders are over your elbows and your hips are over your knees.
2. Move one knee from your hip and circle in the air. Keeping your torso stable, draw the circle as wide as possible.
3. Move your right knee in a circular motion for nearly 30 seconds, then switch legs and repeat.
2. Jump Rope
The benefits of jump rope workout exercises are that they dynamically engage the quadriceps and hamstrings, increasing muscular endurance and calorie burn. This high-intensity cardiovascular workout strengthens the thighs and improves coordination and agility.
Steps to Perform:
1. Place your feet under your hips and your arms at your sides. (No, you don’t need a jump rope for this exercise. You can bring one if you have one.)
2. Do a series of small jumps vertically or laterally, moving your arms as if swinging the rope below you with each jerk.
3. Skater Exercise
These lateral movements target the inner and outer thighs, glutes, and calves. Incorporating these dynamic exercises into your fitness regimen can effectively sculpt and strengthen your thighs while improving overall athleticism and agility.
Steps to Perform:
1. Stand with your feet shoulder-width apart. Shift your body weight to your left foot and use it to jump sideways to the other side, landing on your right foot.
2. Then, shift your body weight to your right leg and use it to jump sideways to the other side, landing on your left leg. (It will look like you are skating.) This is one rep.
3. Continue taking turns. (Walk faster to get your heart rate up or slower to test your stability and balance.)
4. Walking Lunges
These lunges are highly effective in targeting the quadriceps, hamstrings, and glutes, making them a key exercise for thigh strengthening and shaping. This compound movement enhances lower body strength and improves balance and coordination.
Steps to Perform:
1. Begin standing with your hands on your hips and your feet hip-distance apart. (Holding dumbbells in your hands increases your strength.)
2. Keep your torso straight and take a large step forward with your right foot.
3. Bend your knees and lower body into a lunge position and stop when your legs form a 90-degree angle.
4. Press with your right foot and step forward again, landing in the same position on the left as if you were ‘walking’.
5. Donkey Kick
These kicks primarily target the glutes and hamstrings, helping to lift and tone the backside while also engaging the core for stability. This exercise also improves hip extension, which is essential for running, jumping, and climbing stairs. By performing donkey kicks regularly, you can develop stronger, firmer thighs and buttocks, enhancing the appearance and functional strength.
Steps to Perform:
1. Start with your hands and knees on the mat, with your hands under your shoulders and your knees under your hips. (Ability to lower body with forearms.)
2. With your right knee bent at a 90-degree angle, lift your left leg into the air until your leg is in line with your shoulder and back, with the toes of your right foot pointing upward.
3. To return to the starting position, reverse the motion.
Also Read: 15 Plank Exercises For Beginners To Help You Start Your Fitness Transformation Today!
6. Side Lying Plank
Side-lying planks engage the obliques, glutes, and thigh muscles, promoting core stability and strength. By lifting the body off the mat using the forearms and maintaining proper alignment, this exercise effectively tones the inner and outer thighs while improving overall posture and balance.
Steps to Perform:
1. Lie on your side with your legs stacked on each other and your feet flexed.
2. Place your forearms on the floor so that your elbows are under your shoulders and your forearms are parallel to the mat.
3. Use your elbows to lift your weight off the mat, using your core, glutes, and legs.
7. Broad High Jump
Broad jumps target the quadriceps, hamstrings, and glutes, offering a powerful plyometric exercise to strengthen and tone the thighs. By propelling the body forward and landing with control, broad jumps improve lower body strength and enhance agility and coordination. This dynamic movement stimulates fast-twitch muscle fibres, increasing athletic performance and power in various sports and activities.
Steps to Perform:
1. Stand with your feet shoulder-width apart.
2. Flex your hips and buttocks, then throw your body forward in a controlled jump.
3. Step as far as you can (comfortably) from your original starting point.
8. Goblet Squats
These compound exercises primarily target the quadriceps, calves, hamstrings, and glutes while engaging the upper body and core muscles for stability. Holding a kettlebell at chest level, squatting down, and returning to standing engage multiple muscle groups simultaneously, making goblet squats highly efficient for thigh strengthening and shaping.
Steps to Perform:
1. Stand with your feet shoulder-width distant and hold a kettlebell or dumbbell in both hands up to your chest, elbows pointing toward the floor.
2. Push your hips back and make a squat pose with your knees bent.
3. Use your glutes to return to a standing position.
9. Sumo Deadlift
These deadlifts are the best inner thigh exercises, which effectively target the inner thighs, glutes, hamstrings, and lower back muscles. The wide stance and toes pointed outward engage the thigh muscles differently than traditional deadlifts, providing a comprehensive lower body workout. By mastering proper form and technique, sumo deadlifts help develop strength and power in the thighs while also enhancing hip mobility and stability.
Steps to Perform:
1. Holding kettlebells or dumbbells in your hands, stand with your feet a bit wider than shoulder-width and your toes pointing outward.
2. Place the weight in front of your thighs with your palms facing inward.
3. Keeping your knees slightly bent, push your hips back, rotate your lower back, and lower the weight toward the floor. Squeeze your buttocks and return to a standing position.
10. Single Leg Deadlift
Single-leg deadlifts challenge the body's balance and stability while targeting the hamstrings, glutes, and thigh muscles. This unilateral exercise improves muscle symmetry and coordination while also enhancing proprioception and joint stability.
Steps to Perform:
1. Holding a kettlebell, stand on your right leg, extend your left arm, and swing it vigorously to the side. (Alternatively, hold one heavy kettlebell with both hands.)
2. With your right leg slightly bent, lean forward at your hips and extend your left leg until your torso is parallel to the surface.
3. Simultaneously, lower the weight vertically until it almost touches the floor. Strike with your right heel to return to a standing position.
11. Striped Side Walking
This exercise targets the outer thigh muscles (abductors), glutes, and hip stabilisers by utilising a mini resistance band. Maintaining tension in the core and stepping laterally enhances hip strength and stability, promotes proper alignment, and reduces the risk of injury during dynamic movements.
Steps to Perform:
1. Place a mini resistance band a few inches above your ankles.
2. Stand with your feet shoulder-width distant and your knees slightly bent.
3. Keeping your core tense, step your left foot out to the side, then your right foot.
12. Glute Bridge On One Leg
By lifting the pelvis off the ground while keeping one leg elevated, this exercise effectively strengthens the posterior chain and improves hip extension. Additionally, incorporating resistance bands or weights increases the challenge, leading to greater muscle activation and growth in the thighs and buttocks.
Steps to Perform:
1. Wrap a band around your legs above your knees or place a dumbbell on your pelvis and hold the head of the dumbbell to keep it from rolling.
2. Lie on your back, bend one knee and raise the other leg to a 45-degree angle.
3. Place your heels on the ground, lift your pelvis toward the ceiling, squeeze your buttocks, and hold for 2 seconds. Lower it back down.
Also Read: EMOM Workout Guide: How To Get Started And Understanding The Benefits
13. Deadlift Using A Suitcase
A suitcase deadlift targets the hamstrings, glutes, and thighs while also engaging the core for stability. This unilateral exercise challenges balance and coordination, promoting muscle symmetry and reducing the risk of muscle imbalances.
Steps to Perform:
1. Holding a kettlebell with your right hand, make sure your feet are shoulder-width apart and your left hand is clenched into a fist.
2. Keeping your abs tight and knees soft, push your hips backwards and slowly lower your body weight until it reaches the centre of the left shin.
3. Your back should be parallel to the floor. Press through your heels and use your abs to return to the starting position quickly. Squeeze your hips once to a fully vertical position.
14. Squat With Heel Lift
These lifts make the best strength training exercises that combine traditional squatting movements with a calf raise, effectively engaging the quadriceps, hamstrings, glutes, and calves. By lifting onto the balls of the feet at the top of the squat it targets the thigh muscles from multiple angles, leading to improved muscle toning, definition and strength.
Steps to Perform:
1. Stand with your heels wider than your shoulders and your toes slightly outward.
2. Bend your knees, push your hips back, and lower your body into squatting. Put your hands between your legs.
3. Stand with your arms out to your sides and rise up to your heels. At the highest point, raise your arms and press into your toes.
15. Side Lunge With Balance
These challenge the lateral thigh muscles (abductors) along with the quadriceps, hamstrings, and glutes. This exercise improves hip mobility and stability by stepping to the side and bending the knee while maintaining balance on one leg. The addition of dumbbells increases resistance, leading to greater muscle activation and growth in the thighs.
Steps to Perform:
1. Stand with your feet shoulder-width apart and hold dumbbells in your hands at your sides.
2. Take a large step to the left, then push your hips back, bend your left knee, and lower until your left knee is bent 90 degrees.
3. To return to an upright position, reverse the movement and balance on your right leg while keeping your left leg elevated.
16. Bulgarian Split Squat
This squat effectively targets the quadriceps, hamstrings, and glutes while also engaging the stabilising muscles of the core and hips. By performing a split stance with one foot elevated, this exercise emphasises unilateral strength and balance, reducing muscle imbalances and enhancing overall lower body function.
Steps to Perform:
1. Stand about two feet in front of a chair (or other elevated surface). (Optional: Hold a kettlebell in both hands.)
2. Extend your left leg back and place your left foot on the step.
3. Lower your body with bent knees as much as you can (or until your knees are just above the ground), keeping your shoulders back and chest up.
4. Pause briefly, then press through your right heel to return to the starting position.
17. Calf Raises
These raises primarily target the calf muscles (gastrocnemius and soleus), building strength and definition in the lower legs. By lifting onto the toes and holding the position momentarily, calf raises effectively stimulate muscle growth and improve ankle stability.
Steps to Perform:
1. Stand with your feet shoulder-width apart. (Optional: Grab a pair of dumbbells.)
2. Raise yourself onto your toes while keeping the rest of your body still. (Optional: Press for up to 30 seconds.)
3. To maintain control, lower your heels back to the floor.
18. Kettlebell Swing
Kettlebell swings are dynamic exercises and can be included in home exercise workout plans that target multiple muscle groups, including the thighs, glutes, hamstrings, and core. Utilising the hip hinge movement pattern and generating power from the hips improve explosive strength and power while also enhancing cardiovascular fitness.
Steps to Perform:
1. Stand with your legs wider than shoulder-width. With both hands, hold the kettlebell in front of you with your arms straight.
2. With her knees slightly bent and her back straight, she hinges on her hips and swings the kettlebell back through her legs.
3. Use this momentum to stand up and throw the weight forward at shoulder height. Push your hips ahead to stand up straight, engaging your glutes and core.
4. Once the kettlebell reaches shoulder height, your knees should be straight, and your hips should be firm and fully extended.
5. Bend your hips and allow the kettlebell to fall through your legs.
19. Sumo Squat
These sumo squats specifically target the inner thighs (adductors) and the quadriceps, hamstrings, and glutes. The wide stance and toes pointed outward engage the thigh muscles differently than traditional squats, providing a comprehensive lower-body workout.
Steps to Perform:
1. Stand with your toes pointed slightly outward. Hold a kettlebell or dumbbell with both hands in front of your hips.
2. Bend your knees, push your hips back, and lower yourself into a deep squat. Let your arms hang down so the weight is below your shoulders.
3. Lower your body until your hips are slightly below knee level.
4. Pause on the floor for 2 seconds, then move through your heels and return to standing.
Also Read: Top 20 Stretch Exercises For Whole Body For Beginners With A Routine!
20. Reverse Lunge
This exercise effectively works the thighs through a full range of motion by stepping backwards into a lunge position, promoting muscle balance and coordination. Additionally, holding dumbbells in each hand increases the challenge, leading to greater muscle activation and growth in the thighs.
Steps to Perform:
1. Stand with your feet at shoulder apart and hold a dumbbell in each hand at your side.
2. Step your right foot back, bend both knees and lower to bend both knees at a 90-degree angle. Push with your left foot to stand up.
3. Then, do the same with your left foot.
21. Curtsy Lunge
These lunges effectively target the glutes, hamstrings, quadriceps, and inner thighs (adductors). This exercise engages multiple muscle groups by stepping diagonally back and crossing one leg behind the other. Curtsy lunges help improve lower body strength, stability, and balance, focused on sculpting the thighs.
Steps to Perform:
1. Stand with your feet shoulder-width apart and hold one dumbbell before your chest.
2. Extend your right leg diagonally over your left leg and slowly return your hips to the squat position.
3. To return to a standing position, reverse the movement. Extend your left leg diagonally back over your right leg and slowly return your hips to the squat position.
22. Kneeling Squats
Kneeling squats primarily target the quadriceps, hamstrings, calves and glutes while also engaging the core for stability. This exercise challenges balance and coordination while promoting muscle symmetry and strength by transitioning from a half squat to a kneeling position and back again. The controlled movement pattern of kneeling squats enhances joint mobility and stability in the hips and knees, reducing the risk of injury during daily activities or sports.
Steps to Perform:
1. Stand straight and place your hands behind your head. Slowly move your hips back and lower yourself into a half squat.
2. Lower your right knee to the floor while maintaining your hip position.
3. Then lower your left knee to the floor into a high kneeling position.
4. Immediately bring your right leg forward, then your left leg and return to the half squat position.
23. Step Ups
Step-ups are effective and one of the best compound movement exercises that target the quadriceps, hamstrings, glutes, and calf muscles. By stepping onto a raised platform and lifting one's body weight, step-ups promote unilateral strength and balance while improving cardiovascular fitness. This functional exercise mimics climbing stairs or hiking, making it highly beneficial for everyday movements.
Steps to Perform:
1. Start by facing a box or stairs and holding dumbbells at your sides. Step your left foot onto the box.
2. Slide your left leg and lift your body until you are standing on a box while simultaneously lifting your right knee until It is at a 90-degree angle.
3. Pause for a moment and then go back to the beginning.
24. Pistol Squat
Pistol squats require significant strength, balance, and flexibility to squat down on one leg while keeping the other leg extended in front. This exercise helps improve lower body strength asymmetries, enhances joint stability, and promotes better functional movement patterns.
Steps to Perform:
1. Begin standing with your feet hip distance. Push your hips back and slightly bend your left knee to lift your right leg, lowering your body as much as possible while keeping your torso straight.
2. Your arms can be held in front of your chest or extended out to the sides for balance.
3. Stand up and return to the starting point, passing through your left heel.
25. Banded Kickback
These kickbacks primarily target the glutes, specifically the gluteus maximus, while also engaging the hamstrings and lower back muscles. By attaching a resistance band to one foot and kicking back against the resistance, this exercise effectively isolates and strengthens the glutes.
Steps to Perform:
1. Start on your hands and knees. Wrap one end of the mini tape around your right foot and place the other on your left thigh, just above your knee.
2. Keep your abs engaged, squeeze your glutes, and slowly kick your right leg back until it is straight.
3. Squeeze your hips briefly while fully extended. Slowly lower your legs back down.
Also Read: Follow These 13 Stretch Exercises For Lower Back With Step-By-Step Detailed Instructions!
How Do I Get Nice-Shaped Thighs?
To get nice-shaped thighs, you can follow the following steps, along with trying thigh workouts for women:
Methods | Impact | Benefits |
Indoor Cycling Class | Excellent for strengthening legs, heart health, and weight loss. After 24 sessions, overweight, sedentary women lost weight and body fat mass. | Strengthens legs, improves cardiovascular health and aids in weight loss. |
Using A Set Of Stairs | Jogging burns calories; climbing stairs increases the load on thigh muscles. Leg muscles work as you lift with each step. | Burns calories and strengthens thigh muscles. |
Practice On The Sand | Beach walks strengthen muscles and walking on sand tones thigh muscles. Start with 20 minutes a day and gradually increase the exercise time. | Strengthens and tones thigh muscles and improves muscle endurance. |
Try Ballet Style | Pilates exercises to stretch and tone thigh muscles in a specific order. They are designed to slim thighs and create long, toned curves. | Tones and elongates thigh muscles and improves flexibility and posture. |
Choose A Sport | Sports requiring rhythmic hip movement shape legs at different angles. Examples are swimming, golf, soccer, running, volleyball, cycling, and dance. | Shapes legs, improves agility and enhances overall fitness. |
Improve Weight Training | Strengthen the entire body at least twice a week, focusing on lower body exercises like lunges, squats, and inner and outer thigh raises. | Burns calories, tones thighs, and enhances overall strength and muscle definition. |
Train Inner Thighs | Often ignored, inner thighs can be toned with specific exercises, including elliptical trainer sessions that target them. | It improves muscle symmetry and tone and enhances lower body aesthetics. |
Strike A Balance | Balance exercises tone small muscles in the legs and thighs. For example, lift weights on a Bosu ball or sand to challenge balance. | Enhances stability, strengthens leg muscles and improves balance. |
Cardiovascular HIIT | Incorporating high-intensity interval training (HIIT) and steady-state cardio burns fat and tones thighs. | Burns calories, reduces body fat and improves cardiovascular health. |
Also Read: Workouts For Thighs: 15 Thigh Exercises To Get Toned And Slim Thighs Naturally
How To Increase Thigh Size For Ladies?
To increase thigh fat for females, you should follow these tips:
1. Increase Caloric Intake
Contrary to weight loss goals, increasing calorie intake is essential for gaining thigh fat. However, it's crucial not to overdo it. Experts recommend a slight increase of 200 to 250 calories per day. This gradual increase can lead to a slight weight gain over time, with noticeable effects on the thighs and buttocks.
2. Consume Adequate Protein
Protein is crucial for building muscle tissue, which is important when gaining thigh fat. Ensure you consume enough recommended energy-boosting foods like protein in your diet. For example, incorporating protein-rich foods like eggs, chicken, and other lean meats can help support muscle growth and thigh development.
3. Incorporate Strength Training
More than simply increasing protein and calorie intake may be required to achieve the desired thigh size. It's essential to include strength training exercises in your routine. Strength training helps build lean muscle mass, contributing to overall thigh size and shape. Working with a fitness coach can guide effective strength training exercises.
4. Perform Leg Presses
Leg presses are highly effective exercises for strengthening the leg muscles, including the thighs. This exercise can help maintain or enhance thigh shape and tone. If traditional barbell squats are uncomfortable or challenging, leg presses offer a suitable alternative using a simulator. Incorporating leg presses can contribute to achieving your desired thigh size and shape.
Expert’s Advice
The large thigh muscles are large and require more care to grow properly. Running or biking are simple aerobic exercises that require more effort to build thigh muscles effectively. Weight and strength training are essential for building muscle mass in your legs and muscles in the gym. The exercise regimen listed above can help you get bigger thighs.
Health Expert
Dr. Aditi Upadhyay
The Final Say
In the end, just remember that some of the largest muscles in the body are found in the thighs and other leg muscles. As a result, strengthening your thighs with squats or other exercises will likely burn many calories. Toning and strengthening your thigh muscles is good for you. Stronger thighs will help you walk faster, jump higher, and improve your overall stability. Therefore, strengthening your legs is a much better goal than simply reducing your butt size. If you want to build bigger thighs, follow the exercise regimen above.
FAQs
1. Which are the preferred lady's thigh exercises at home?
Preferred thigh exercises for women at home include bodyweight squats, lunges, step-ups, and leg lifts. These exercises effectively target the thigh muscles and can be done without equipment.
2. What are the best workouts for thin legs without equipment?
The best workouts for thin legs without equipment include bodyweight exercises such as squats, lunges, calf raises, and leg lifts. These exercises help strengthen and tone the leg muscles without needing specialised equipment.
3. How can leg workouts for women be modified for variety?
To add variety to leg workouts for women, you can incorporate different variations of exercises, such as changing the tempo, adding pulses, or increasing the range of motion. Additionally, you can try different types of lunges, squats, and leg lifts to target different areas of the thighs and legs.
4. What are the major thigh workout benefits?
Thigh workouts offer several benefits, including increased muscle strength and endurance, improved flexibility and mobility, enhanced lower body aesthetics, and reduced risk of injury. Also, thigh exercises can help boost metabolism and promote lower body function.
5. What are the essentials of women's leg workouts for toning?
Essential components of women's leg workouts for toning include strength training exercises targeting the thighs, hips, and glutes and cardiovascular exercises for overall fat loss. Proper nutrition and required rest are also important for optimal muscle recovery and growth.
References
- https://www.womenshealthmag.com/fitness/g25996674/inner-thigh-exercise/
- https://www.health.com/fitness/18-moves-to-tone-your-butt-thighs-and-legs
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