Strong thighs
Every workout must include a few exercises to sculpt your inner and outer thigh muscles, build functional strength in your quadriceps and hamstrings, and target your obliques and core muscles
Plié Squat
Named after a ballet move, the Plié squat hits the inner thigh muscles more than a traditional squat position does thanks to the position of your feet. You can work your right and left side at the same time with this exercise, making it a good pairing with single-leg exercises like the standing leg lift.
Stand with your feet a bit wider than shoulder-width apart and angle both feet outward about 45°. Engage your core and hinge at your hips slightly while maintaining a straight back. Lower your torso until both of your thighs are parallel with the floor and then push through the soles of your feet to rise back to the starting position.
Depending on your squat ability, you should be able to do somewhere between 8 - 15 reps of this squat variation.
Step-ups
A straightforward exercise, step-ups can be done anywhere you have a curb, step, or any kind of raised surface. They’re really good for your calves and ankles as well as your thighs, quads, and hamstrings if you pair them with a leg raise.
For this version, try to find a platform slightly higher than a typical stair. A foot or two works better. Step up with your left leg and then bring your right leg up after it. Once your body is level, and without putting your right foot down, raise your right foot up until the right knee makes a 90degree angle.
Reverse back to the starting position to complete one rep. Do 10 of these on the right leg before switching to the left side.
Lateral Lunge
Greatly beneficial to your hamstrings and quads, this side lunge variation will also help develop your glutes and hip adductors as well. The starting position is similar to the standing hip adductor stretch. But instead of holding the stretch, you’re going to lunge repeatedly.
Start with your legs in a wide stance, about one step wider than shoulder-width. Bend the right knee and straighten the left leg. Lean your torso to the left as you go down. Straighten up to complete one rep. Do 10 - 12 total with the right knee bent before switching to the left knee.
Standing Leg Lifts
This is a single-leg exercise that makes for a great thigh workout. From a standing position, put your left foot out in front of you and angle the toe toward the outside. Put all your weight on the right foot.
Tighten your abs and core and then lift your left leg up. Some people can lift it until it’s almost parallel with the floor while others don’t raise it as high. As long as you feel a stretch in your inner thigh muscles, you’re doing fine.
Raise and lower the left leg for 10 - 12 repetitions before switching to the right side. Make sure you aren’t running through these reps too quickly or kicking your leg since that could cause you to pull a hamstring.
Another great cardio booster is the speed skater exercise. If you haven’t ever seen speed skating before, it’s a fast-paced sport where athletes use their upper body movement to propel and direct the explosive energy from their lower body. This exercise emulates that same exertion.
Start standing with your legs in a relaxed stance, knees slightly bent. Make sure you have room around you to jump from side to side. First, jump to the left and bring your right leg behind your body. Touch your left toe with your right hand.
Reverse the movement in the other direction, bringing the left leg behind your body and touching the right foot with the left hand. Count a jump in each direction as one repetition and continue for 10 - 15 reps.