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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.
Classic barbell squats with box
Traditional squats are usually performed with a barbell. However, this method can be varied to practice classic barbell squats with a box, where the box serves both as support and feedback. When bending the legs, the hips are pushed back until they rest on the box or bench. The focus here is particularly on the fourth quadriceps muscle and the large gluteal muscle.
Box front squat
Box Front Squats are a variation of squats where a seating device is used for support. Simultaneously, the elevation serves as feedback to determine if the squats were performed deep enough. In this version of Front Squats, the barbell is held in front of the body with a specific grip to strengthen the thighs and glutes.
Single leg leg press
With the single-leg leg press, athletes can create an isolated training stimulus on one leg. Both the thigh and the gluteal muscles are part of the target musculature. Depending on the position of the foot, other muscles can also be included in the training.
Leg press with both legs
The leg press with both legs is one of the most popular exercises in leg training. Almost every gym has a leg press machine suitable for athletes at every training level. While the primary training stimulus targets the thigh muscles, the gluteal muscles are also stimulated.
45 degree single leg leg press
In the exercise 45-Degree Leg Press with One Leg, athletes train both sides alternately to achieve an isolated training stimulus and a stronger focus. One foot is placed on the footplate, while the other leg is firmly on the ground to ensure high stability.
45 degree leg press with narrow foot position
When the exercise 45-Degree Leg Press with Narrow Foot Position is included in the training plan, athletes strengthen not only the thigh and the large gluteal muscle but also the abductor muscles. While this 45-degree leg press may not be the classic variant, it is offered in more and more fitness studios.
45 degree leg press with wide foot stance
To perform the 45-degree leg press with a wide foot position, simply use the specialized leg press machine to specifically strengthen the thigh. With the wide foot position, athletes can target not only the thigh and the large gluteal muscle but also stimulate the adductors. The straightforward execution makes this exercise particularly suitable for athletes at different training levels.
45-degree leg press with neutral foot position
In many fitness studios, there is a 45-degree leg press machine, allowing athletes to incorporate the exercise 45-degree leg press with a neutral foot position into their training plan. With this foot position, the rear thigh muscles are relatively evenly stressed. Additionally, the large gluteal muscle is activated.
Butt kickbacks with the Theraband
Glute kickbacks with the Theraband provide an interesting alternative to cable machine glute kickbacks. This glute exercise can be conveniently performed at home when athletes do not have the appropriate equipment. To do this, secure a Theraband above the ankles, with the standing leg providing direct resistance for the training.
Cable butt kickbacks
Glute kickbacks on the cable machine are ideal for athletes who prefer the flexible execution on the cable machine while effectively strengthening the large gluteal muscle. This exercise is particularly popular among female fitness enthusiasts, as they can achieve a firm buttocks with a simple movement. Only a foot loop next to the cable machine is needed to create additional resistance for the trained leg.
Kickbacks with a straight leg on the device
Using the appropriate equipment, kickbacks on the machine with an extended leg can be performed. This exercise closely resembles kickbacks on the cable machine, as here, too, the leg presses the weight backward and upward. However, athletes have significantly less freedom of movement when performing the exercise on the machine. Compared to donkey kicks, the leg is not lifted as high, and the hip should not be overextended.
Donkey Kick on the machine
Donkey kicks on the machine are a simple exercise for beginners who want to strengthen the large gluteal muscle. The execution is straightforward when the suitable equipment is available in the gym. This exercise can be performed on both the specialized machine and the repurposed leg extension machine.
Donkey kickbacks with a straight leg
Donkey kickbacks with an extended leg represent an effective full-body exercise that engages various muscles in the torso, buttocks, and legs. This exercise is performed less frequently than the traditional form of donkey kickbacks. In this variation, the engaged leg is extended and lifted upward from a tabletop position, with the buttocks under tension. In contrast to the classic donkey kickbacks, the leg remains almost fully extended, allowing less flexibility for bending.
Classic donkey kicks
Traditional donkey kickbacks are a fitness exercise also known as an effective full-body workout, strengthening the muscle chain from the torso through the buttocks to the thighs. Donkey kickbacks are suitable for all athletes looking to improve their balance. In the traditional version, athletes perform the typical donkey kick from a tabletop position, lifting their leg upward.
Hip thrust with theraband and dumbbells
Hip thrusts with a theraband and dumbbells are a fitness exercise where athletes can enhance the training intensity for the buttocks and hamstring by using two dumbbells and a theraband. The dumbbells are joined together with the theraband and placed on either side of the body on the floor, creating additional resistance.
Hip thrust with theraband
The hip thrust exercise with a theraband is popular in buttocks training, allowing athletes to flexibly and effectively strengthen the buttocks and thighs. The theraband is looped around the hips and attached to a household object or a bench, making it more challenging to lift the hips.
Hip thrust on the bench
Hip thrusts on the bench are a home fitness exercise primarily targeting the gluteus maximus, semitendinosus muscle, and hamstring. Instead of a weight bench, athletes can rest their shoulders on a chair, bed frame, or table. The movement involves lifting the hips by pressing through the heels. It's a beginner-friendly exercise performed without additional weight.
Hip thrust on the leg extension
Since the hip thrust machine is not available in many gyms, the hip thrust exercise on the leg extension machine offers an interesting alternative. The machine, typically intended for thigh training, is repurposed for this exercise, and it can be done in both the seated and lying positions.
Hip thrust on the hip thrust machine
Performing the Hip Thrust on the Hip Thrust Machine is feasible when the specialized equipment is available in the gym. The focus here is on strengthening the major gluteal muscle and the hamstring. To execute the exercise correctly, athletes position themselves on the specific machine and push their pelvis upward through their heels.
Single leg pelvic raise
A variation of the classic Glute Bridge is the single-leg pelvic lift. The single-leg execution intensifies the training stimulus, allowing athletes to concentrate more on the respective side of their body.
Classic pelvic raise (both legs)
The traditional pelvic lift is a popular exercise for the gluteal muscles and is well-suited for home workouts. The emphasis is on strengthening the major gluteal muscle and the hamstring. Beginners can incorporate this exercise as the execution is straightforward. For the bilateral variation, three different options are available: without additional weight, with a Theraband, or with an elevated foot position.
Single-leg deadlift with dumbbells
The single-leg deadlift with dumbbells is suitable for athletes seeking more flexibility. Due to the single-leg execution, this exercise is particularly suitable for advanced individuals.
Single-leg deadlift with the barbell
With the single-leg deadlift using the barbell, ambitious athletes have a challenging exercise to target the thighs, glutes, and back. This exercise is also ideal for addressing muscular imbalances and placing a stronger focus on one side of the body. As a result, athletes improve their sense of balance.
Sumo deadlift with dumbbells
The sumo deadlift with dumbbells is a fitness exercise where athletes train in a particularly wide stance. Typically, this exercise is performed with a barbell. However, the sumo deadlift can also be executed with dumbbells. The wide-spread legs primarily target the thighs and, secondarily, the major gluteal muscle. The range of motion is greater in this dumbbell variation compared to the barbell deadlift.
Classic deadlift with dumbbells
The traditional lifting of dumbbells is also referred to as Kettlebell Deadlifts. In the gym, the variation with dumbbells is less common than deadlifting with a barbell. Due to the higher difficulty of this exercise, experienced athletes should particularly opt for lifting with dumbbells when aiming to effectively train their thighs, glutes, and lower back.
Straight dumbbell deadlift
During the extended lifting of dumbbells, athletes focus on a different area than in the classic deadlift. Here, the lower back is primarily targeted, while the legs in this variation are almost fully extended. The dumbbells serve as additional weight, offering more flexibility compared to training with a barbell.
Romanian deadlift with dumbbells
The Romanian lifting of dumbbells is a variation of the deadlift that allows athletes to train their back, legs, and buttocks. This exercise is similar to the extended lifting of dumbbells, although the legs can be slightly more bent in this case. The classic version of this exercise is, by the way, the Romanian deadlift with a barbell.
Nordic hamstring curls without equipment
A significant advantage of Nordic Ham Curls is that they can potentially be performed without equipment. In Nordic Hamstring Curls without apparatus, the focus is mainly on the muscles of the back of the thighs. The legs can be secured with various household items or a Theraband.
Nordic Ham Curls on the device
Nordic Ham Curls are a challenging fitness exercise primarily aimed at advanced athletes. With Nordic Hamstring Curls, athletes can effectively train the hamstring muscles. To reduce the level of difficulty, hands can serve as support on the floor during the exercise.
Good mornings with the Theraband
An alternative to the classic barbell version is Good Mornings with the Theraband. This exercise is excellent for home training to activate the glutes and back extensors. With a straight and hip-width stance, the feet secure the Theraband. The ends of the Theraband are held by athletes behind the neck to achieve higher intensity during the forward bending of the upper body.