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Thigh exercises
Are you looking to specifically strengthen your leg muscles? Within our exercise repertoire, you'll discover various workouts to strengthen and define your legs. From squats to leg presses, we provide a variety of exercises to tone your thighs and build strong legs.
muscle groups
Here, we provide you with a convenient way to navigate to the muscle groups that interest you the most. If you already know which muscle you want to target in your training, we offer a quick overview of the relevant categories.
Exercises for the thighs
Are you looking to sculpt and strengthen your thighs specifically? Within our extensive range of exercises, we provide a multitude of workouts that effectively target your thigh muscles. From leg extensions to lunges and step-ups – here, you'll discover various variations and techniques to strengthen your thighs and achieve an impressive contour.
Reverse lunges on the multi press
Reverse movements on the multi-press are suitable for athletes who want to learn the movement pattern more precisely with additional weight. They benefit from the motion within the guide rails, reducing the risk of errors. However, the range of motion is more limited in this variation. The focus is also on the glutes and thighs.
Reverse lunges with the barbell
Reverse movements with the barbell are a popular exercise to effectively train legs and glutes. The main emphasis of this exercise is on the large gluteal muscle and the quadriceps. Ideally, athletes lift the barbell with a rack and place it on the trapezius muscle. Subsequently, they perform the reverse movements with a straight back.
Reverse lunges with dumbbells
Reverse movements backward with dumbbells are a variation of reverse lunges where additional weight is added to generate a higher training stimulus. Before athletes attempt reverse movements with dumbbells, they should try reverse lunges with just their body weight.
Reverse lunge with your own body weight
Reverse lunges with body weight are used as bodyweight exercises, especially in home workouts. With reverse lunges, the movement is backward, which has the advantage of reducing knee strain. However, the target muscles remain unchanged, allowing athletes to train the glutes, quadriceps, and supporting hamstring even with this variation.
Classic lunges with high knees
Traditional lunges with high knee are an extension of traditional lunges, as the high knee increases the training intensity. The main muscles targeted are the large gluteal muscle and the legs. During the typical movement, the back leg is brought forward, and the knee is pulled toward the chest. The explosive movement adds more dynamism to the workout.
Classic lunges with Theraband
When athletes incorporate traditional lunges with a resistance band into their training routine, they can increase the training intensity. The focus is on training the large gluteal muscle and leg muscles. The resistance provided by the band enhances the workout's effectiveness. Since only the band is needed, athletes can perform this exercise anywhere.
Standard lunges
Traditional lunges are among the most coveted exercises for training the legs and buttocks. Specifically, female athletes prefer the classic lunges, which are performed without additional weight. The characteristic lunging movements primarily target the gluteal muscles. Additionally, the quadriceps and hamstrings also come into play.
Jumping lunge high knee
Jumping lunges with a high knee involve lifting the knee after the jump, creating an even stronger training stimulus in the glutes and thigh muscles. Athletes initially perform the jumping lunge and then pull the rear leg forward towards the abdomen.
Jumping lunge with stop
The exercise of jumping lunges with a pause consists of leaping lunges where the athlete pauses in the upright position for a short time after each jump. In addition to the typical target muscles of lunges, this jumping variation is also beneficial for coordination and balance.
Jumping split lunge
Jumping split lunges are a dynamic variation of lunges that are ideal for targeted training of the legs and buttocks. Furthermore, the hip muscles are also stabilized, allowing athletes to improve their balance and coordination. Jumping split lunges represent a classic variation of jumping lunges where the movement is fluid.
Cross lunges with dumbbells
Diagonal lunges with dumbbells are characterized by the diagonal execution, providing athletes with a training stimulus for the adductors in addition to the typical target muscles of lunges. This exercise is more suitable for advanced athletes, as the additional weights require a higher level of balance.
Cross lunges without additional weight
Diagonal lunges without additional weight are a variation of traditional lunges. In diagonal lunges, the typical lunge is executed diagonally behind the standing leg. The oblique step puts more strain on the gluteal muscles and quadriceps. Athletes looking to incorporate this exercise into their training must have sufficient balance.
Barbell lunges
To intensify traditional lunges, Barbell Lunges present themselves as an option. Since the range of motion with a barbell is significantly smaller than with dumbbells, it is advisable for athletes to already have experience with lunges. The focus of the training here is on the buttocks and the four-headed thigh. Lunges are particularly popular due to the natural movement of the lunging steps.
Lunges with dumbbells
Dumbbell Lunges are a popular fitness exercise used in leg and buttock training. The target muscles for this exercise are primarily the gluteus maximus and the quadriceps. The use of dumbbells is particularly suitable for beginners who want to increase the intensity of this form of lunges without sacrificing freedom of movement.
Side step ups
Lateral Step-Ups belong to the category of step-up exercises in which athletes step up onto an elevation with a lateral movement. In addition to the target muscles, consisting of the hamstrings, quadriceps, and gluteus muscles, the lateral thigh muscles are also trained through the lateral execution. The level of difficulty varies depending on arm position and additional weight in the individual variations.
Front step ups
Front Step-Ups are the classic step-up exercise that is particularly popular in CrossFit. In this fitness exercise, the primary focus is on the hamstrings, quadriceps, and the gluteus maximus. It is important for athletes to consciously push themselves upward during Step-Ups to generate the optimal training stimulus in the legs. Various variations are available depending on preference.
Split squats with the barbell
Split Squats with a barbell allow targeted training of the legs and buttocks through the alternating bending of the legs, creating an alternating and isolated training stimulus. To gently place the barbell on the shoulders, it is helpful to use a rack. Athletes perform Split Squats standing on the ground, while other split variations, such as Bulgarian Split Squats, involve using an elevation.
Split squats with dumbbells
For a higher intensity in leg and buttock training, Split Squats with dumbbells are suitable. During the alternating execution, athletes hold a dumbbell in each hand. The typical static movement execution of Split Squats follows afterward.
Split squats without additional weight
Freedom Squats without extension are an excellent way to begin this exercise. In comparison to traditional lunges, this involves a stationary execution; however, there are clear similarities in implementation. In addition to the quadriceps and hamstring, athletes also strengthen their gluteus maximus.
Bulgarian split squats on the multi press
Bulgarian Split Squats on the Multimill are one of many variations through which athletes can train their legs on the Multimill. In this exercise, athletes position themselves on the Multimill and place the barbell on the trapezius muscle. Due to the guidance rail of the Multimill, this exercise serves as a meaningful intermediate step from Bulgarian Split Squats with body weight to the barbell version.
Bulgarian squats with the barbell
The exercise Bulgarian Squats with the Barbell is a popular method for training the buttocks and thighs, using a barbell as an additional load. Placing the barbell on the rear shoulder muscles is practical when bodyweight exercises are no longer sufficient to achieve the desired training stimulus. By using a weight bench or elevation, a greater stretch is achieved compared to Split Squats.
Bulgarian split squats with dumbbells
For those familiar with the movement of Bulgarian Split Squats, there is the option to integrate additional weight. In Bulgarian Split Squats with dumbbells, athletes hold a dumbbell in each hand. This intensifies the training stimulus on the hamstring, quadriceps, and gluteal muscles.
Bulgarian split squats without additional weight
Bulgarian Split Squats without extension are a fitness exercise that strengthens muscles in the buttocks and legs through typical squats. The alternating execution can make the training stimulus on each side of the body even more effective. The variant without extension is especially suitable for athletes who want to better learn the movement pattern initially. The crucial difference from Split Squats lies in the use of a weight bench or other elevation.
Tight squats on the squat machine
Narrow squats on the squat machine refer to training on the Hackenschmidt device. In this variation, the feet are placed close together, placing a stronger focus on the quadriceps, in addition to the hamstring and gluteus maximus.
Hackenschmidt squat with neutral stance
The Hackenschmidt Squat with a neutral stance is an exercise named after the weightlifter Georg Hackenschmidt. The execution of this squat is challenging, so only advanced athletes should dedicate themselves to this exercise. In addition to the four-headed thigh muscle and the hamstring, the gluteus maximus is also engaged.
Single-leg squat (with dumbbells)
Performing single-leg squats with dumbbells allows athletes to generate a higher training stimulus in the classic execution by using a dumbbell. This exercise is particularly suitable for athletes who reach their limits with their body weight.
Hawaiian squat
The Hawaiian Squat exercise is primarily suitable for advanced athletes, as the movement execution is relatively complex and "exotic." Therefore, it is a squat variation that is less commonly found in the gym.
Skater Squat
Skater squats are a variation in the realm of single-leg squats. The backward-stretched leg intensifies the training stimulus in the thigh and gluteal muscles, making skater squats an extremely effective bodyweight exercise for the lower body.
Pistol squats
Pistol squats are one of several variations of single-leg squats. The movement is explosive, with athletes dynamically pushing their leg upward in an eccentric motion. This creates an intense stimulus in the thigh and gluteal muscles. Athletes can also use a box for support and perform single-leg box squats.
One-legged box squats
Single-leg box squats offer athletes the opportunity to balance muscular imbalances and strengthen coordination. In this exercise, athletes maintain an upright position while placing the weight on one side of the body and extending the other leg in the air. By subsequently bending the legs and lowering onto the box, the quadriceps and gluteus maximus are intensely stimulated.