Whether you’re looking to build powerful quads or toned thighs, these synonyms mean the same thing: You want strong, slim legs. But if you spend hours on the treadmill or elliptical and don’t do anything else, you’re taking the wrong approach.
Strength training exercises are the best way to sculpt a slimmer physique. Whether you have weights on hand or not, these five exercises are all you need to strengthen and tone your thighs.
Hip thrust
- Start by sitting on the floor with the bottoms of your shoulder blades lined up on the edge of an exercise bench or sofa cushion.
- Bring your legs in front of you, feet flat on the floor, and your knees up.
- Keeping your neck long, press on your heels and lift your hips off the floor to place them on a table.
- As you climb, bring your neck and shoulders to the sofa.
- Pause here for a moment, then drop back down to the ground.
- Reps: 3 sets of 8 to 12 reps
You should feel this mainly in your glutes. If your hamstrings are burning, slide your heels a little closer to your hips. If your quads are on fire, slide your heels a little further from your hips.
One-leg squat
- Stand in front of your sofa or chair, arms outstretched in front of you in line with your shoulders.
- Keeping your core supported, lift your left leg off the ground and extend it directly in front of your body.
- Move your hips toward the seat and slowly bend your right leg, lowering your body onto the sofa.
- Gently tap the sofa or chair with your butt, then push to the right heel and stand up again.
- Do all the reps here, then switch sides.
- Reps: 3 sets of 8 to 12 reps
If this is too challenging, you can stand on your left toes, keeping as little weight as possible on your left leg.
Lateral stride
- Stand with your feet shoulder-width apart, arms at your sides.
- With your left leg, take a giant step to the left (about three feet).
- Then send your hips back and bend your left knee about 90 degrees.
- Pause for a moment, then press on your left heel to get back on your feet.
- Do all the repetitions on your left side, then repeat on the right.
- Reps: 3 sets of 8 to 12 reps
Bulgarian squat
- Stand three feet from the edge of your weight bench, couch, or chair, looking away.
- Shift your weight onto the left leg and bring your right foot up onto the edge of the seat, bending your toes down.
- Bend your left leg until your thigh is parallel to the ground. Pause here for a moment.
- Push toward the left heel to get back on your feet, keeping your right leg elevated on the couch the entire time.
- Perform all repetitions on the left leg, then switch sides.
- Reps: 3 sets of 8 to 12 reps
If you want this exercise to be more challenging, hold a pair of weights at your sides while squatting. Don’t you have weights on hand? You can also use these other items that you have at home.
Lying Hamstring Curl
- Lie on the floor with your feet on the sliders, dishes, or a long towel, arms out to the sides.
- Press your heels and bring your hips to the bridge position. Keep your hips here throughout the exercise.
- Slowly begin to slide your feet out and away from your body with the towel.
- Then, when your legs are fully extended, slowly return them to the starting position.
- Reps: 3 sets of 8 to 12 reps
