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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.
Good mornings with the barbell
The exercise "Good Morning" with the barbell provides an effective way to strengthen the lower back and the gluteus maximus, especially. Often, this workout is part of the training routine for the glutes and legs. Precise execution is crucial for this exercise to avoid potential serious injuries to the lower back.
Weighted Pelvic Raise (Barbell)
The pelvic lift with additional weight (barbell) is also referred to as the Glute Bridge. Normally, this exercise is performed without added weight. However, for increased difficulty, the barbell can be positioned at the hip fold. This intensifies the training of the gluteus maximus and the hamstring muscles during the pelvic lift by applying pressure to the heels. In comparison to Hip Thrust exercises, the upper back remains on the ground during this variation.
Hip thrust with the barbell
Through the exercise "Hip Thrust" with the barbell, athletes can primarily strengthen the gluteus maximus and simultaneously activate the hamstring and semitendinosus muscles. One advantage of this fitness exercise is the consistent stimulus for all three areas of the gluteus muscles and the stabilization of the hip region. Athletes require a weight bench for the Hip Thrust with the barbell, where the shoulders are placed.
Kettlebell Swing
The "Kettlebell Swing" exercise is central to Kettlebell training, offering effective strengthening of the glutes and lower back, with a high energy expenditure. There are two variations of this exercise: the American Kettlebell Swing and the Russian Kettlebell Swing. However, the focus is on the Russian Kettlebell Swing variation, as it poses a lower risk of injury. Choosing the right weight is crucial, as a minimum weight is necessary for optimal swinging.
Pull-through on the cable pull
Pull-Throughs on the cable machine are becoming increasingly popular and are also known as hip extensions on the cable machine. This exercise often strengthens the gluteus maximus, particularly in women, and provides additional stimulation for the lateral abdominal muscles. The exercise has a moderate difficulty level, so other variations may be preferable for beginners in glute training.
Cable donkey kicks
Donkey Kickbacks on the cable machine simultaneously train various gluteal muscles. This exercise is popular for generating stimuli in the thigh muscles and enhancing the sense of balance in the body. Since a cable tower is required for execution, Donkey Kicks are suitable for advanced athletes training in the gym.
Donkey Kicks / Kickbacks on the multi press
The Donkey Kicks on the multi-bench are perfect for athletes who want to make use of the guide rail on the multi-bench to effectively strengthen the muscles of the buttocks, torso, and thighs. The movement is performed from a stable four-legged position on a weight bench. However, there is a potential for injuries with improper execution, which is why advanced individuals should incorporate this exercise into their buttocks training. Preferably, a training partner can lift the barbell from the guide rail.
Hip thrust with the multi press
The Hip Thrust exercise with the multi-bench is excellent for strengthening the gluteus maximus and hamstring, as it targets all three areas of the buttocks. Athletes benefit from the supportive function of the guide rail in the Hip Thrust exercise with the multi-bench, which is why beginners often prefer this variation over free-weight exercises.
Front squats / front squats
Front Squats are a variation of the Front Squat, which is suitable for training the thighs and buttock muscles. With this exercise, athletes can generate a strong training stimulus with less weight. Therefore, the Front Squat is considered a gentler alternative to conventional squats. The unusual grip and specific arm positioning are particularly important for optimal execution.
Kettlebell squat
The Kettlebell Goblet Squat is a more challenging variation of squats. It targets the typical squatting muscles such as quadriceps, hamstrings, adductors, and gluteus maximus. Especially in the CrossFit community, this exercise is highly popular.
Squats / squats with the barbell
Traditional squats with the barbell are among the most popular fitness exercises for leg muscles. This exercise is also known as Barbell Squats or Back Squats. In principle, the exercise is suitable for athletes at all training levels, although improper execution can lead to knee discomfort. With correct execution, an effective training stimulus can be achieved in the hamstrings, quadriceps, and gluteus maximus.
Squat jump
The Squat Jump is a dynamic variation of the popular squats, especially suitable for a core-legs-buttocks workout. For the standard Squat Jump, no equipment is needed, allowing athletes to perform this exercise anywhere. The combination of jumping and squatting not only enhances the typical target muscles but also improves jumping power.
Leg press with the multi press (vertical)
The fitness exercise Leg Press with the Multipress (horizontal) is particularly suitable for experienced athletes. The challenge lies in moving the barbell horizontally after it has been released from its anchor. This increases the risk of injury. Through horizontal pressing, effective training of the thigh muscles, especially the large gluteal muscle, is possible.
Squats without weight / air squat
Air Squats, also known as Hip Squats without resistance, are ideal for beginners who want to learn the movements of hip squats. This allows them to target the muscles of the quadriceps, hamstrings, and the large gluteal muscle. Since this exercise is performed without equipment, it can be done anywhere.
Classic deadlift
The contemporary execution of the deadlift is a widely used fitness exercise for training the legs and back. This exercise focuses on the back extensor and the four-headed thigh muscle. Athletes also have the opportunity to strengthen the large gluteal muscle. Therefore, there is often disagreement about whether the modern deadlift is more of a leg/glute exercise or a back exercise.
Zercher Squat
Zercher Squats are a fitness exercise that is rarely found in the gym. This exercise originated from the powerlifter Ed Zercher, who had to modify many fitness exercises due to his low body weight. The execution is fundamentally similar to Front Squats. However, the grip differs in this squat variation.
Kettlebell deadlift
Kettlebell Deadlifts are a special variation of the deadlift that is particularly popular in CrossFit training. The main focus is on engaging the back extensor, but the legs and the large gluteal muscle are also activated secondarily. Among the relatively challenging deadlift variations, Kettlebell Deadlifts are relatively simple, making them suitable for beginners.
Squats on the multi press
Before athletes venture into free hip squats with additional weight, hip squats with the Multipress can be a meaningful addition. The guiding rail of the Multipress supports the execution and improves the sense of balance. Since Multipresses are available in most fitness studios, they enable effective training of the thighs and buttocks.
Dumbbell leg curls
Hamstring curls with a dumbbell provide an intriguing option if there is no specific hamstring curl machine available at the gym. Instead, the same exercise can be simulated by lying on a weight bench and placing a dumbbell between the feet. In this variation, the level of difficulty is generally higher, making it particularly suitable for experienced athletes.
Squats with dumbbells
Squats with dumbbells are especially suitable for athletes who prefer a classic execution but desire more freedom of movement than the barbell variant offers. Holding the dumbbell feels more natural in this case. By using two dumbbells on the sides, higher flexibility can be achieved to target the muscles of the thighs and buttocks specifically.
Glute ham raises
Glute ham raises are a fitness exercise that engages the muscles in the back of the legs, the buttocks, and the lower back. A specific machine for this exercise is only available in a few fitness studios. However, theoretically, it is possible to perform the exercise at home without equipment with a training partner. The name of the exercise comes from the so-called hamstring muscles, which include the muscles on the back of the thighs.
Cossack squats
Cossack squats are a popular fitness exercise for the leg muscles, offering various benefits. This gentle squat variation helps prevent injuries and increase overall body flexibility. Therefore, Cossack squats are particularly suitable for individuals with a sedentary lifestyle. The exercise focuses on the quadriceps, hamstrings, and the large gluteal muscle.
Straight deadlift
Stiff-legged deadlift is a variation of the deadlift performed as an alternative to the classic deadlift. In this version, the legs are almost fully extended throughout the entire exercise. With the legs straight, the emphasis is more on the lower back muscles. However, athletes also deliberately engage their leg and gluteal muscles in the stiff-legged deadlift.
Deadlift on the multi press
Deadlifting on the Smith machine is a relatively uncomplicated variation of the deadlift, making it suitable for beginners. The guide rail supports the execution of this exercise. Those seeking more flexibility may not find satisfaction with this exercise.
Leg extensions on the leg extension machine
The isolating exercise Leg Curls on the Leg Curl Machine focuses exclusively on the quadriceps. It is important to note that both the machine and the targeted muscle share the same name - namely, Leg Curl. The execution of this exercise is possible both one-legged and two-legged.
Romanian deadlift
The Greek Deadlift is a special variation of squats that primarily targets the front of the thighs. At the same time, it also engages the upper back and the magnificent gluteal muscles in training. Ideally, athletes performing the classic Greek Deadlift use a rack to grip the barbell in an overhand position. This technique was introduced by a Greek athlete in the USA, presenting an alternative method to local athletes.
Sumo deadlift
Athletes perform Sumo Squats with the barbell in a classic manner. A distinctive feature of this squat variation is the wide leg stance, intensifying the training stimulus on the thighs and the magnificent gluteal muscles. The correct leg position is crucial, as improper alignment can lead to an undesired training focus and potential injuries.
Trap bar deadlift
Witch's Rod Deadlift is a variation of the deadlift that combines elements of squats and deadlifts. Therefore, this exercise is particularly suitable for beginners, as the strain on the back is reduced, and the learning curve is manageable. Witch's Rod Deadlift primarily stimulates the erector spinae and the versatile quadriceps muscle. The use of the witch's rod - a specialized device and a kind of frame - distinguishes this exercise from other deadlift variations.
Adduction on the cable pulley
The exercise Abduction on Cable Pull utilizes the cable tower in combination with a foot strap for leg training. If you want to perform this exercise at home, you can alternatively use a resistance band. Abduction on Cable Pull is an isolating exercise that exclusively strengthens the muscles of the abductors by moving the leg with the strap to the opposite side of the body.
Leg scissors
Leg Scissors is a well-known exercise for strengthening the lower abdominal muscles, abductors, and adductors. Lie on your back on the floor. Lift your legs almost completely straight into the air. Then, move your legs in a scissor-like motion from left to right. This creates a muscle stimulus, especially in the lower part of the rectus abdominis as well as the adductors and abductors.