Thigh Exercises

This page describes exercises to firm and tone your thighs. The exercises should be done wearing ankle weights. You will want to start out with light weight. I started with 3 lbs weights, but I quickly progressed to 20 lbs!

The following 4 exercises will provide a great work out for your thighs.

Knee extension; quadriceps. Firms front of thighs.
Side hip raise; hip abductors. Firms outer thighs.
Hip extension; gluteous maximus, hamstrings. Firms butt and back of thighs.
Hip flexion: hip flexors. Firms side of hips.

Use leg weights on the moving leg.

To build muscle, use heavier weights and low repetitions. The amount of weight depends on your leg strength. The last repetition should be difficult, but you must be able to maintain good form.
To firm without bulking up, use lighter weights and more repetitions.

Traditional body building books suggest doing 3 sets. "Kinesiology of Exercise", suggests that beginners benefit equally by doing 1 set only.

I illustrated the exercises by taking pictures of myself. I had to set the camera on automatic, rush over, assume the position, wait for the camera to take the picture and start over for each shot. This makes it difficult to have perfect form. I'll add comments where appropriate.

Lucia

Knee Extension

Sit on a tall chair or bench with your knees and feet shoulder width apart. Your feet should just barely touch the floor. Notice, I placed a step aerobics bench my bench seat to give me proper elevation.

Strap a weight on your right leg. Sit up, do not arch your back and try to relax as you perform the following exercise. See figure to the left.

Counting slowly to three, raise your right leg until your knee is straight. Keep your toes flexed. Pause and breath. Lower your leg counting slowly to three. Pause and breath.

(Note: You don't need to reposition your hands. I obviously moved them forward between photo shots.)

Repeat 8 -15 times. Then perform the exercise with the left leg.
If you are doing more than one set, pause then perform the additional sets of 8-15 repetitions.

Side Hip Raise

Strap a weight on your right leg. Stand behind a high back chair or an ironing board. Hold the chair or place your hands on the ironing board for support. Stand up straight, and do not lean as you perform this exercise. Relax and don't hold your breath.

Counting slowly to three, slowly lift your right leg to the side until your foot is 5 to 8 inches off the ground. Your knee should be straight but not locked. (See illustration to the right.) Pause and breath. Lower your leg to the count of three. Pause and breath.

Note: My upper body is swaying a little to the side; try to avoid, or minimize, this.

Repeat 8 -15 times. Then perform the exercise with the left leg.
If you are doing more than one set, pause then perform the additional sets of 8-15 repetitions.

Hip Extension

Strap a weight on your right leg. Stand about 18" behind a high back chair or an ironing board. Hold the chair or place your hands on the ironing board for support. Bend at the hips and lean forward as you perform this exercise; your torso will be inclined about 45 degrees. Your neck and head should be in line with your torso; don't drop your head! Your feet should point forward during this exercise. Your knee will remain straight but not locked. Relax and don't hold your breath.

Counting slowly to three, lift your right behind you until your leg is in line with your torso. Your foot will be between 8" and 14" off the floor. Pause and breath. Lower your leg to the count of three. Pause and breath.

Repeat 8 -15 times. Then perform the exercise with the left leg.
If you are doing more than one set, pause then perform the additional sets of 8-15 repetitions.

Hip Flexion

With a weight strapped to your right leg, place your left hand on a support like a chair or ironing board. Look straight ahead.

Counting slowly to three, lift your right knee until your thigh is parallel to the floor. (See figure to right.) Pause and breath. Lower your leg. Pause and breath.

Repeat 8 -15 times. Then perform the exercise with the left leg.
If you are doing more than one set, pause then perform the additional sets of 8-15 repetitions.