5 Best Thigh Exercises to Strengthen and Tone Your Legs

Build stronger, slimmer inner and outer thighs with these five exercises.

When most people talk about their "trouble spots," they're focused on one thing only: appearance. It's time to change that - especially when it comes to your thighs.

"The least important thing about your thighs is their appearance," says Polly de Mille, R.N., C.S.C.S., director of performance services at the Hospital for Special Surgery in New York City. "Your thighs play a critical role in your quality of life and maintaining independence as you age. You wouldn't be able to walk up stairs, get out of a chair, or maintain balance on one leg without strength in your thighs."

Unfortunately, over the years, strength in the thigh muscles can decline, making everyday activities harder, increasing stress on the knees, and even contributing to symptoms of osteoarthritis, explains Leython Williams, D.P.T., a physical therapist and athletic director based in Royal Oak, Michigan.

Get your thighs out of trouble — and turn them into one of your strongest assets — with these five strength training exercises from de Mille.

Como siempre, la clave es la seguridad. Los ejercicios aquí podrían ser distintos o más avanzados que los de que aplicará en una clase SilverSneakers. Si tiene alguna afección crónica, alguna lesión o problemas de equilibrio, consulte a su médico sobre cómo puede ejercitarse de manera segura.

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Thigh Exercise #1: Sit-to-Stand

Haga 2 series de 8 a 12 repeticiones

How to do it:

• Stand with your heels six inches in front of a chair or bench.
• Hold your arms out in front of you for balance as needed. Contraiga el abdomen.
• From here, bend your knees and hips to sit back until your glutes touch the chair.
• Pause, then push through your heels to return to standing. Esa es una repetición.
• Do two sets of eight to 12 reps.

Make it easier: Allow yourself to briefly sit and relax on the chair before standing back up, or use a higher bench so you don’t have to sit down as far. Make sure to stand up by pushing through your heels, rather than swinging or using momentum.

Thigh Exercise #2: Stepup

Do 1 to 3 sets of 10 reps per side

How to do it:

• Stand in front of a step. Start with a low step, increasing the height for a challenge. If you like, perform the move next to a wall for support.
• Set your right foot on the step, push down through your heel, and lift yourself up until your leg is straight.
• Step up with your left foot, and then step down one foot at a time. Esa es una repetición.
• Perform 10 reps on one side, and then repeat on the other side. Work up to three sets.

Make it harder: Once you’ve mastered the bodyweight stepup, it’s time to add some resistance. Grab a pair of light dumbbells, and hold them at your sides with palms facing your body.

Thigh Exercise #3: Single-Leg Reach

Haga 2 series de 8 a 12 repeticiones por lado

How to do it:

• Stand tall with your feet hip-width apart, and lift your left foot one to two inches off the floor. If needed, hold on to the wall or counter for support.
• From here, hinge forward from your hips, keeping your back flat, and touch your right knee with your left hand.
• Pause, and then raise back up to starting position. Esa es una repetición.
• Do two sets of eight to 12 reps per side.

Make it easier: Skip the reach, and do a single-leg stand. Lift one foot an inch off the floor, and balance on the other for 10 to 30 seconds.

Thigh Exercise #4: Glute Bridge

Haga 2 series de 8 a 12 repeticiones

How to do it: You can perform this move with or without shoes on, whichever is safest and most comfortable for you.

• Acuéstese boca arriba con las rodillas dobladas, los pies apoyados sobre el piso y separados aproximadamente al ancho de las caderas y los talones a unas pulgadas de los glúteos.
• Presione los brazos contra el piso como apoyo y estabilice la región central del torso para minimizar el arco lumbar.
• Desde esta posición, presione los talones y contraiga los glúteos para levantar las caderas hasta que el cuerpo forme una línea recta desde las rodillas hasta los hombros.
• A medida que se fortalezca, concéntrese en poner las espinillas lo más vertical que cómodamente pueda en la parte superior del puente.
• Haga una pausa y luego baje lentamente las caderas para volver a la posición inicial. Esa es una repetición.
• Do two sets of eight to 12 reps.

Make it harder: Try the single-leg march. With your hips in the raised position, slowly lift one foot off the floor, squeezing your buttocks to keep your hips steady. Lower your foot back down, and repeat on the opposite side.

Thigh Exercise #5: Wall Washer

Do 1 to 2 sets of 10 to 15 reps per side

This exercise will be easier if you wear socks, so it’s a good idea to save it for the end of your workout.

How to do it:

• Lie on your right side with your back about four to six inches away from a wall. Bend your bottom leg, and keep your top leg straight.
• From here, keeping your top knee straight and core tight, extend your top leg behind you to press your heel into the wall.
• Moving from your hip, slowly raise and lower your leg so your heel slides up and down the wall. Esa es una repetición.
• Do two sets of 10 to 15 reps, and repeat on the opposite side.

Make it easier: Try the clamshell. Lie on one side with your knees bent and legs stacked. Keeping your feet together, slowly raise your top knee. Pause, then lower back down to starting position.

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