Thigh Workout Exercises Anatomy

This is a complete list/menu of Thigh exercises for men or women. If you need to discuss how to perform these Thigh exercises please post them in our Exercise Forum under the heading of the exercise.

Thigh Workout Exercise Links Muscle Menu

Thigh Isolation Exercises
Thigh Compound Exercises
Dumbbell Thigh Exercises
Barbell Thigh Exercises
Cable Thigh Exercises
Ball Thigh Exercises
Calisthenics Thigh Exercises
Machine Thigh Exercises
Thigh Exercises / Muscle Forum Discussions
Thigh Workout and Exercise Programs

Picture

Name of Exercise

Muscle Groups

Snatch- Thigh Exercise: 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...

Butt, Gluteus Maximus, Rectus Femoris, Thigh, Deltoids, Gastrocnemius, Back, Quadricep, Shoulder, Shoulders, Calf, Compound, Core Strength, Upper Body, Lower Body,

Clean and Jerk- Thigh Exercise: 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...

Gluteus Maximus, Calf, Hamstring, Butt, Booty, Quadricep, Shoulder, Shoulders, Rectus Femoris, Thigh, Erector Spinae, Deltoids, Trapezius, Triceps, Gastrocnemius, Biceps Brachii, Barbell, Lower Body, Upper Body,

Hack Squat- Thigh Exercise: 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...

Gluteus Maximus, Thigh, Butt, Hamstrings, Quadricep, Machine, Compound, Lower Body,

One Legged Smith Split Squat- Thigh Exercise: 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...

Hamstrings, Rectus Femoris, Thigh, Gluteus Maximus, Quadricep, Butt, Legs, Barbell, Smith Machine, Compound, Lower Body,

Deadlift (Bent Leg)- Thigh Exercise: 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 ...

Hamstrings, Thigh,Thigh, Quadricep, Gluteus Maximus, Lower Back, Erector Spinae, Compound, Lower Body,

Hip Adductor- Thigh Exercise: 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, Hip Adductor, Legs, Isolation, Lower Body, Machine, Thigh,

Inner Thigh with Exercise Band- Thigh Exercise: 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...

Inner Thigh, Thigh, Isolation, Exercise Band, Elastic Band, Thera Band, Home,

Walking Lunges- Thigh Exercise: 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...

Legs, Rectus Femoris, Thigh, Hamstrings, Quadricep, Calf, Gastrocnemius, Compound, Dumbbell, Lower Body,

Squats (Elastic Band)- Thigh Exercise: 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 ...

Lower Body, Gluteus Maximus, Rectus Femoris, Thigh, Legs, Quadricep, Butt, Hamstrings, Compound,

Cable Bent-Leg Deadlift- Thigh Exercise: 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 ...

Lower Body, Rectus Femoris, Thigh, Gluteus Maximus, Erector Spinae, Lower Back, Quadricep, Butt, Legs, Compound, Upper Body, Cable,

Hip Abduction- Thigh Exercise: 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, Hip Abductor, Legs, Isolation, Lower Body,

Outer Thigh with Exercise Band- Thigh Exercise: 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...

Outer Thigh, Thigh, Isolation, Exercise Band, Elastic Band, Thera Band, Home,

Wide Stance Squats (Duck Squats)- Thigh Exercise:
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...

Quadricep, Hamstrings, Adductors, Gluteus Maximus, Rectus Femoris, Thigh, Butt, Legs, Compound, Barbell, Lower Body, Core Strength,

Front Squats- Thigh Exercise:
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 ...

Quadricep, Hamstrings, Gluteus Maximus, Rectus Femoris, Thigh, Butt, Legs, Compound, Barbell, Lower Body, Core Strength,

Split Lunge on the Ball- Thigh Exercise: 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...

Quadricep, Rectus Femoris, Thigh, Gluteus Maximus ,Hamstrings, Butt, Legs,, Dumbbell, Compound, Lower Body,

Elastic Band Lunges- Thigh Exercise: 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...

Quadricep, Rectus Femoris, Thigh, Gluteus Maximus, Legs, Hamstrings, Butt, Elastic Band, Lower Body, Exercise Band,

Cable Squats- Thigh Exercise: To perform Cable Squats stand upright with the straight bar in a curled position. ...

Quadricep, Thigh, Rectus Femoris, Hamstrings, Cable, Stabilizers, Pulley, Universal, Machine,

Push Press - Thigh Exercise: 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...

Shoulder, Shoulders, Anterior Deltoids, Medial Deltoids, Triceps, Rectus Femoris, Thigh, Gluteus Maximus, Arms, Legs, Hamstrings, Quadricep, Butt, Barbell, Compound, Upper Body, Lower Body,

Safety Squats- Thigh Exercise: 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...

Thigh, Gluteus Maximus ,Quadricep, Hamstrings, Butt, Legs, Barbell, Lower Body,

Dumbbell Power Cleans- Thigh Exercise: 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 ...

Thigh, Gluteus Maximus, Deltoids, Biceps Brachii, Quadricep, Butt, Shoulder, Shoulders, Arms, Dumbbell, Compound, Upper Body, Lower Body,

DeadLift- Thigh Exercise: 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).

Thigh, Gluteus Maximus, Erector Spinae/ Lower Back Quadricep, Butt, Legs, Compound, Upper Body, Lower Body, Hamstrings,

Ball Squats- Thigh Exercise: 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...

Thigh, Gluteus Maximus, Legs, Quadricep, Butt, Hamstrings, Compound, Lower Body,

Squats- Thigh Exercise: 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...

Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Barbell, Compound, Core Strength, Lower Body,

Lunges- Thigh Exercise: 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...

Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Dumbbell, Compound, Lower Body,

Power Clean (Hang Clean)- Thigh Exercise: 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...

Thigh, Legs, Back, Back, Latissimus Dorsi, Rhomboids, Gastrocnemius, Calf, Compound, Upper Body, Lower Body,

Step Ups- Thigh Exercise: 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...

Thigh, Legs, Hamstrings, Compound, Calves, Calf, Gastrocnemius, Compound, Dumbbell, Lower Body,

Leg Press- Thigh Exercise: 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...

Thigh, Lower Body, Rectus Femoris, Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Machine, Compound,

Two Foot Long Jump- Thigh Exercise: 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...

Thigh, Quadricep, Rectus Femoris, Hamstrings, Cables, Plyos, Plyometrics, Bodyweight, Home,

Leg Extension- Thigh Exercise: To perfrom 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...

Thigh, Rectus Femoris, Quadricep, Isolation, Machine, Lower Body,

Quadricep or Thigh Muscle Anatomy and Overview

Quadriceps, Rectus Femoris, Thighs, Inner Thigh, Outer Thigh, Quads, Legs, Lower Body anatomy picture

Quadriceps 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.

Thigh Function

The function of the quadriceps or Rectus Femoris are for knee extension and hip flexion.

Thigh Origin

The origin of the quadriceps attach onto the Illiac Spine of the Ilium and the lateral, anterior and medial surface of the femur.

Thigh Insertion

The quadriceps insert onto the patellar tendon of the Tibia.

Thigh Training

Training recommendations for the quadriceps should consist of many major compound exercises such as the squat, lunge, jump squat, and deadlift.

Thigh Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Thigh' are: Quadriceps, Rectus Femoris, Thighs, Inner Thigh, Outer Thigh, Quads, Legs, Lower Body

What if I have fatty Thigh? What exercises can I do to reduce fat on my Thigh muscle?
Spot reducing is the idea that you can lose fat from a specific area of your body by performing exercises targetting that area. You cannot spot reduce (with the exception of liposuction), but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Thigh. In other words, specifically exercising yourThigh will not directly decrease the overall fat around the muscle. Also if you are suffering from muscle cramps, please read about what causes muscle cramps.

What can I do for Thigh Pain?

Thigh pain can be caused by many things:

1. A strained/pulled muscle, tendon or ligament from too much exercise or improper lifting.
2. A torn muscle, ligament or tendon from improper lifting, exercising or stretching.
3. Overuse of the Thigh muscle.
4. There may also be an underlying cause which you should seek medical advice.

Note: If pain in your Thigh muscle persists please consult a doctor immediately.

Thigh Cardiovascular Exercises

Picture	Name of Cardiovascular Exercise	Muscle Group
	Treadmill	Rectus Femoris, Gluteus Maximus, Bicep Femoris, Hip Flexors, Gastrocnemius (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh)
	Recumbent Bike	Rectus Femoris, Gluteus Maximus, Hip Flexors, Biceps Femoris, Gastrocnemius (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh)
	Elliptical or Cross Trainer	Rectus Femoris,Gluteus Maximus,Bicep Femoris, Hip Flexors (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh)

Thigh
Plyometric Exercises

Image	Name of Plyometric	Muscle Group
	One Foot Box Jumps: Start on one side of the box/bench/whatever with one leg off the ground, then squat down and jump over the box/bench/whatever landing on the same foot. This exercise is slightly d...	Gastrocnemius, Rectus Femoris, Biceps Femoris, Gluteus Maximus (Legs, Butt, Thigh, Quadriceps, Hamstrings)
	Side Box Jumps: Start on one side of the box/bench/whatever in a squat position. Jump up pushing off horizontally while tucking your knees into your chest. Land with two feet on the other side o...	Rectus Femoris, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings)
	Double Knee Jumps: Start by standing in a squat position. Jump up with two feet while tucking your knees into your chest. Return to the starting position. This exercise is VERY important for most ...	Thigh, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings)
	Double Stair Jumps: Start by standing infront of a set of stairs in a squat position. Jump with two feet bringing your knees to your chest while jumping to the stairs infront of you. Repeat this proce...	Thigh, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings, Calf)

Thigh Pilate Exercises

Image	Name of Pilate	Muscle Group
	One Leg Raises (or with circles): Start by lifting one leg and having it straight over your body at ninety degrees. Now lower your leg without it hitting the floor and return to the starting position. You can als...	Abdominals, Hip flexors, Rectus femoris, Thigh, Upper Body
	Bicycle Kick (45 deg): Start by raising one leg to 45 degrees (straight leg). Now bring your other leg in tight to your body while holding your knee with your outside arm and your inside arm holding you...	Abdominals, Hip flexors, Rectus Femoris, Thigh, Upper Body
	Double Leg Roll Up (hard): Start by sitting down with your feet together (like a groin stretch) now grab your ankles with both hands and while balancing on your bum (you should be in a v sit). Now lower you...	Abdominals, Lower Abdominal, Hip flexors, Stabilizers, Rectus Femoris, Thigh
	Leg Kicks : Start with your body in a pike position with your legs slightly out to the front. Now bring your one leg behind your body (staight leg) and then bring it foreward all under contro...	Abdominals, Lower Abdominal, Rectus Femoris, Thigh, Hip Flexors, Leg
	Arm Flutter (with legs raised): Start by lying down flat and then lift your legs while keeping them straight. (45 degree angle) Now raise your torso slightly and lift your arms keeping them straight and complete...	Abdominals, Shoulders, Anterior Deltoids, Rectus Femoris, Thigh, Upper Body, Lower Body

Thigh Stretches and Flexibility Exercises

Image	Name of Stretch/Flexibility Exercise	Muscle Group
	Groin Stretch: This is a groin stretch which is really important for running and any sport which will require your lower body. - Sit with your lower back straight. - Soles of your feet...	Gracilis, Adductor Longus, (Groin), Inner Thigh
	Hip Flexor Stretch: This stretch is important for running or any other type of aerobic activity that includes your lower body. - Kneel with one leg forward, while the other leg behind. - Ben...	Hip Flexors, Rectus Femoris (Quadriceps), Thigh
	Thigh / Quad / Rectus Femoris Stretch: Start by standing while grabbing one foot and putting it against your glut. While starting by holding on to something for balance it is very important to have your leg straight up...	Rectus Femoris, Hip Flexors (Quadriceps Legs)

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