3 Thigh-Toning Moves
Since your thighs can be divided into three main muscle groups, we have our favorite three exercises (one for each muscle group) to add to your leg day for stronger, more defined thighs. These are so effective and fun you might find yourself adding an extra leg day to your weekly routine – we’re not thighing ;-)
The thigh is made up of three sets of major muscles. The hamstring runs posteriorly, or down the pack of thigh. The hamstring works with the quadriceps, which run down the front of the thigh, to straighten (extend) and bend (flex) the leg. The third group is the medial muscle group which adduct and rotate your thigh – think the inner thigh. While the thigh muscles are primarily responsible for moving your legs, they actually have a lot to do with the way your hips move.
Quadriceps – The Box Squat
Good things come to those who squat.. or maybe we should say Box Squat in this instance!
This move targets the quads to tone and build strength through the front of the thigh. Here’s how:
- Head to the 360 Fit Functional Training area and pick out an appropriate box for your height and fitness level. It should be about knee level.
- Stand in front of the box, facing away from it, with your feet hip width apart.
- With your back straight and chest up, slowly lower your bottom toward the box. Hover it just a centimeter above and then slowly press through the heels to rise back up.
- Complete 3 sets of 12 reps resting one minute between each set.
Hamstrings – The Deadlift
One of our all-time favorite exercises that strengthens the entire posterior chain and definitely targets the hamstrings to tighten and tone and it’ll even help lift the glutes. Dive into the detail on this movement here and start lifting today! Here’s how:
- Choose a barbell (or kettlebell) weight that challenges you but is also appropriate for your fitness level.
- Stand with feet hip width apart.
- With a flat back and a slight bend in the knee, hinge at the hip to reach down and grab the barbell. Keep it close to your body.
- Maintaining a flat back throughout and hips where they are, hinge back up keeping the barbell close to your legs the whole time.
- Complete 3 sets of 12 reps with one minute between each set.
Adductors – Side Lunge
The move will open up tight hips and groin, while strengthening the inner thigh and glutes. Now, let’s lunge to the left and then to the right.
- Start with feet hip width apart, toes forward
- Step out to the side with your left foot, as wide as possible. Press down through the heel as you send your hips down and back while keeping your right leg straight. This will stretch the inner thigh on the extended leg. Keep your left knee tracking over your left foot the whole time.
- Press down through the left foot as you power yourself back up to starting position.
- Complete 3 sets of 12 reps on each side.