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Thigh Exercises
Thigh Exercise 1: Front/Back Squats Front Squats
Back Squats
MAIN MUSCLE WORKED: Quadriceps EQUIPMENT: Body weight or add weight in form of dumbbells or barbell PREPARATION: Stand upright with feet parallel under the hips.
EXECUTION: Inhale to prepare for exercise and squat to a point to where your thighs become parallel to the floor and then return to the start position on exhalation. Repeat as many repetitions as required. POSTURAL CUES: Keep weight over heels and back straight. Thigh Exercise 2: Leg Extensions
MAIN MUSCLE WORKED: Quadriceps EQUIPMENT: Leg extension machine PREPARATION: Adjust the levers on the machine and sit on the seat with back against backrest. EXECUTION: Inhale to prepare for exercise and extend both legs out and up, flexing at the knees on exhalation. Return to starting position and repeat as many repetitions as required. POSTURAL CUES: Slow, controlled movement. Thigh Exercise 3: Leg Presses MAIN MUSCLE WORKED: Quadriceps EQUIPMENT: Leg press machine PREPARATION: Sit in machine and adjust levers as necessary. EXECUTION: Inhale to prepare for exercise and slowly bring knees toward your chest by lowering the weight platform. Return the platform to the start position by fully extending your legs on exhalation and repeat as many repetitions as required. POSTURAL CUES: Do not lock knees in extension. Thigh Exercise 4: Deep Back Squats
MAIN MUSCLE WORKED: Quadriceps EQUIPMENT: Body weight or add weight in form of dumbbells or barbell or machine PREPARATION: Stand upright with feet parallel and slightly wider than the hips. EXECUTION: Inhale to prepare for exercise and lower body until thighs are parallel to the floor and then squat down as far as possible. Return to starting position on exhalation and repeat as many repetitions as required. POSTURAL CUES: Keep weight over heels and back straight. Thigh Exercise 5: Hack Squats MAIN MUSCLE WORKED: Quadriceps EQUIPMENT: Machine or add weight in form of dumbbells or barbell PREPARATION: Step in a hack squat machine with your back pressed firmly against pad, with wide feet just past shoulder width apart. Begin this exercise by squatting as though you are going to sit down in a chair. EXECUTION: Inhale to prepare for exercise and squat until thighs are parallel to the floor. Return to the start position on exhalation and repeat as many repetitions as required. POSTURAL CUES: Keep weight over heels and back straight. Thigh Exercise 6: Front/Side Lunges Front Lunges
Side Lunges
MAIN MUSCLE WORKED: Quadriceps, Gluteus Maximus EQUIPMENT: Body weight or add weight in form of dumbbells or barbell PREPARATION: Stand upright with feet parallel under the hip. EXECUTION: Inhale to prepare for exercise and step forward with one foot and bend both legs so that back knee just above ground and front knee at a right angle without knee gong over toe on exhalation. Return to starting position and repeat on other leg, alternating for as many repetitions as required. POSTURAL CUES: Keep weight centered. Thigh Exercise 7: Cable Hip Abductions
MAIN MUSCLE WORKED: Abductors, Quadriceps EQUIPMENT: Cables PREPARATION: Stand sideways to cables with feet parallel under the hips and cuff tied around ankle of outer leg. EXECUTION: Inhale to prepare for exercise and lift cuffed leg away from machine, lengthening the cable on exhalation. Return to starting position and repeat as many repetitions as required. POSTURAL CUES: Keep body stable and bend supporting leg. Thigh Exercise 8: Cable Kickbacks
MAIN MUSCLE WORKED: Hamstrings, Gluteus Maximus EQUIPMENT: Cables PREPARATION: Stand upright facing the cables with cuff around one leg. EXECUTION: Inhale to prepare for exercise and kick cuffed leg backwards on exhalation, squeezing the gluts. Return to starting position with feet together and repeat as many repetitions as required. Then repeat on other leg. POSTURAL CUES: Keep body stable and bend supporting leg. Thigh Exercise 9: Cable Front Kicks
MAIN MUSCLE WORKED: Quadriceps EQUIPMENT: Cables PREPARATION: Stand upright with one foot in cuff attached to cable and body facing away from cables. EXECUTION: Inhale to prepare for exercise and lift the cuffed leg forward with knee slightly bent on exhalation. Return to starting position and repeat as many repetitions as required. Repeat repetitions on other leg by changing the cuff to the other leg POSTURAL CUES: Keep body stable and bend supporting leg.
Thigh Exercise 10: Standing/Lying Thigh Curls MAIN MUSCLE WORKED: Hamstrings EQUIPMENT: Leg Curl Machine PREPARATION: Set levers on machine and lie face down with heels under rollers. EXECUTION: Inhale to prepare for exercise and bring heels to body on exhalation. Return to starting position and repeat as many repetitions as required. POSTURAL CUES: Keep body on bench and do not swing or use momentum. Thigh Exercise 11: Stiff-Legged Deadlifts
MAIN MUSCLE WORKED: Hamstrings EQUIPMENT: Body weight or add weight in form of dumbbells or barbell PREPARATION: Stand upright with feet parallel under the hips. EXECUTION: Inhale to prepare for exercise and bend forward from hips on exhalation, keeping the back straight and trying to reach the ground in front of body. Return to starting position and repeat as many repetitions as required. POSTURAL CUES: Keep weight over heels and push bum back while keeping back straight. Keep knees soft and do not lock. Need more thigh exercises? Click here Please help us serve you better: feel free to contact us here if you have any thoughts, questions, information, requests, or recommendations about thigh exercises.
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