Thigh Workout Exercises

All Exercises -> Thigh

(5) - Isolation (19) - Compound (5) - Dumbbell (7) - Barbell (3) - Cable (6) - Machine


Thigh Muscle

quadriceps, rectus femoris, thighs, inner thigh, outer thigh, quads, legs, lower body Muscle AnatomyQuadriceps or rectus femoris is perhaps one of the largest muscle groups in your body and should be trained with the same intensity as your biceps femoris or hamstrings. Quadriceps are extremely important for any athlete and should be trained in compound movements to maintain symmetry with your hamstrings.
Function
The function of the quadriceps or Rectus Femoris are for knee extension and hip flexion.
Origin
The origin of the quadriceps attach onto the Illiac Spine of the Ilium and the lateral, anterior and medial surface of the femur.
Insertion
The quadriceps insert onto the patellar tendon of the Tibia.
Training
Training recommendations for the quadriceps should consist of many major compound exercises such as the squat, lunge, jump squat, and deadlift.

Exercises

PictureName of Exercise
SnatchSnatch Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward. Start...
Clean and JerkClean and Jerk Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping...
Hack SquatHack Squat With your body firmly under the pads and your feet slightly out raise the machine with your calves and then unhook the safeties. Now lower your body until your knees reach a 90 de...
One Legged Smith Split SquatOne Legged Smith Split Squat Stand underneath a smith machine with the bar lying against your trapezius muscles. With one leg behind your body on a bench or ball lower your body slowly using the front leg. N...
Deadlift (Bent Leg)Deadlift (Bent Leg) Bend over with your hands as an alternate grip. With your knees slightly bent and your arms locked out lift with your lower back, hamstrings and quads. Raise in a powerful quick ...

Hip AdductorHip Adductor Sit in machine with inside of each thigh placed against pads. Slowly move each thigh toward the center of the body. Slowly move each thigh away from the center of the body to compl...
Inner Thigh with Exercise BandInner Thigh with Exercise Band This inner thigh exercise can be performed at home with anything stationary to wrap the elastic band around. To begin the exercise wrap the band around something and then attach i...
Walking LungesWalking Lunges To begin a walking lunge stand upright with or without weights in your hands. Now take a lunge forward while never letting your knee go 'over' your toe. Once at the bottom of the...
Squats (Elastic Band)Squats (Elastic Band) Start with the band underneath your feet and the other ends over your shoulders with both hands gripping either end. Now slowly complete a squat by not letting your knees go over ...
Cable Bent-Leg DeadliftCable Bent-Leg Deadlift To begin the Cable Bent-Leg Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the cable (with an alternate hand ...
Hip AbductionHip Abduction Sit in machine with the inside of each thigh placed against pads. Slowly move each thigh away from the center of the body. Slowly move each thigh toward the center of the body to ...
Outer Thigh with Exercise BandOuter Thigh with Exercise Band This outer thigh exercise can be performed at home with anything stationary to wrap the elastic band around. To begin the exercise wrap the band around something and then attach i...
Wide Stance Squats (Duck Squats)Wide Stance Squats (Duck Squats)
Take a wide stance with toes pointing out while holding a dumbbell with both hands. While keping your back straight and head up, bend at the knees until your thighs are parall...
Front SquatsFront Squats
Rest a barbell over the front part of your shoulders by crossing your arms and holding the bar in place. Squat down, keeping your back straight and head up, until your thighs ...
Split Lunge on the BallSplit Lunge on the Ball Start by standing tall and then putting one leg back on a ball. You may need support so have your spotter close by. Now while never letting your knee over your front toe lower yo...
Elastic Band LungesElastic Band Lunges Start with the band underneath your feet with one leg out in front and one leg behind you. Now without letting your knee go over your toe let your body come down and without letti...
Cable SquatsCable Squats To perform Cable Squats stand upright with the straight bar in a curled position. ...
Push Press Push Press This exercise is meant for overall power and strength. This exercise should only be performed if you are an advanced trainer or supervised by a spotter. Start by standing up with...
Safety SquatsSafety Squats A safety squat is identical to a regular 90 degree bent leg toes straight ahead squat except a special bar is used. The bar allows easy entry into a deep squat which keeps your ba...
Dumbbell Power CleansDumbbell Power Cleans Start by standing as shown with the weights at knee height. Space your feet shoulder width apart with your head up. Lift the dumbells powerfully using mostly your legs and truck ...
DeadLiftDeadLift To begin the Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip).
Ball SquatsBall Squats Start by having the ball in the small of your back against the wall. Now while your in the standing position slowly lower your body keeping your knees behind your toes. Lower unt...
SquatsSquats With the barbell on the rack (at shoulder height), approach it with the back of your shoulders having the weight. While keeping your back and head straight, lift the weight off th...
LungesLunges Start by standing vertical and grasping weights in either hands. Then proceed to extend one leg forward (as shown), and then with your back straight and head up lower your body by...
Power Clean (Hang Clean)Power Clean (Hang Clean) Start by standing as shown with the barbell at your knees. Space your feet shoulder width apart with your head up. Lift the bar powerfully using mostly your legs and calves while s...
Step UpsStep Ups Start by looking at a bench infront of you and begin by lifting your any leg and then step-up onto the bench. You can either return to the starting position or lift the opposing l...
Leg PressLeg Press Position yourself on the leg press machine comfortably. Put your feet up and hands on the grips at the side. While keeping your back pressed against the support and head straight...
Two Foot Long JumpTwo Foot Long Jump To start the two foot long jump dip into a 45 degree squatting position and swing your arms backwards. Now lean forward and throw your arms infront of your body as you explode upw...
Leg ExtensionLeg Extension To perform the leg extension, sit comfortably in the leg extension machine. Keeping your back and head straight, raise the weight until it is straight (as shown). Then proceed to...



Cardiovascular

PictureName of Cardiovascular Exercise
TreadmillTreadmill:This is the most popular cardiovascular exercise. Due to the impact on the knees and other joints, ...
Running or JoggingRunning or Jogging:Jogging is probably one of the most popular exercises in the world and with good reason. It is as i...
Biking or CyclingBiking or Cycling:Biking or cycling is a tremendous cardiovascular workout and requires very little equipment which mo...
WalkingWalking:While intense walking is a good aerobic exercise it is probably more used as a weight loss tool than...
Housework or CleaningHousework or Cleaning:While most people wouldn't call this a cardiovascular exercise, it certainly is one. Cleaning the h...
DancingDancing:Dancing is an excellent cardio workout that can be done by anyone at any level....
Recumbent BikeRecumbent Bike:This exercise is very popular for people who do not want to jog and run. Make sure to adjust the se...
Elliptical or Cross TrainerElliptical or Cross Trainer:This is the newest in cardiovascular equipment, and because of its low impact on the knees it will b...
Cross-Country SkiingCross-Country Skiing:Similar to the elliptical machine but this exercise is a sport. It is mostly performed at a slower ...
BaseballBaseball:Baseball needs no introduction, this sport is known around the world as a moderate intensity (short ...
SprintingSprinting:Sprinting involves 100% intensity followed by a period of rest. This could be deemed a high intensit...
SoccerSoccer:Soccer is the worlds sport as it is offically the most popular sport in the world. Usually this spo...

Plyometric

ImageName of Plyometric
One Foot Box Jumps - Plyometric ExerciseOne Foot Box Jumps: Start on one side of the box/bench/whatever with one leg off the ground, then squat down and jump ov...
Side Box Jumps - Plyometric ExerciseSide Box Jumps: Start on one side of the box/bench/whatever in a squat position. Jump up pushing off horizontally w...
Double Knee Jumps - Plyometric ExerciseDouble Knee Jumps: Start by standing in a squat position. Jump up with two feet while tucking your knees into your che...
Double Stair Jumps - Plyometric ExerciseDouble Stair Jumps: Start by standing infront of a set of stairs in a squat position. Jump with two feet bringing your k...

Pilate

ImageName of Pilate
One Leg Raises (or with circles) - Pilates ExerciseOne Leg Raises (or with circles): Start by lifting one leg and having it straight over your body at ninety degrees. Now lower your le...
Bicycle Kick (45 deg) - Pilates ExerciseBicycle Kick (45 deg): Start by raising one leg to 45 degrees (straight leg). Now bring your other leg in tight to your bo...
Double Leg Roll Up (hard) - Pilates ExerciseDouble Leg Roll Up (hard): Start by sitting down with your feet together (like a groin stretch) now grab your ankles with both ...
Leg Kicks  - Pilates ExerciseLeg Kicks : Start with your body in a pike position with your legs slightly out to the front. Now bring your on...
Arm Flutter (with legs raised) - Pilates ExerciseArm Flutter (with legs raised): Start by lying down flat and then lift your legs while keeping them straight. (45 degree angle) Now...

Stretches and Flexibility

ImageName of Flexibility Exercise
Groin Stretch - StretchGroin Stretch: This is a groin stretch which is really important for running and any sport which will require your ...
Hip Flexor Stretch - StretchHip Flexor Stretch: This stretch is important for running or any other type of aerobic activity that includes your lower...
Thigh or Quad  Stretch - StretchThigh or Quad Stretch: Start by standing while grabbing one foot and putting it against your glut. While starting by holdi...

Forum Discussions


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6 Exercise Machines You Could Do WithoutTHE SMITH MACHINE The myth: This machine—which looks like a squat rack with a built-in bar that runs on guides—gives you all the benefits of squats, but none of the risk that comes from holding a heavy barbell across your back. That’s because t...
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AB ENERGIZERHello. I bought the ABTRONIC a while ago and it never came (guy who shipped said he never got the payment) so I bought another one called ABENERGIZER. I hear it's suppose it work better. I'm 15 years old, 175 pounds, 5'11". I do lots of weight traini...
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