Thigh Exercises

Thigh Exercises

Do you want to see your thighs get more tight and defined?  Then you’re going to love this workout!

These are my favorite go-to thigh exercises!  I do these exercises regularly because I build muscle quickly in my legs.

I made this workout for you using my go-to thigh exercises.  I’ve been doing them for years and they really work.

We’ll be doing a lot of reps which will help maximize your calorie burn and burn more fat as we target the inner and outer thighs.

Because we aren’t lifting heavy and are keeping the rep count high, you’ll be able to target the thighs, without building mass in the legs.

How to do this thigh workout

  • For the exercises that don’t use dumbbells, do as many reps as you can until you feel the burn.  Once you feel the burn do 5 more, to complete one set.  You can add ankle weights if you want to boost the intensity, too.
  • For exercises with dumbbells, do 20 reps to complete one set.  Be sure to use a weight that’s heavy enough so you feel the burn – but not too heavy so that you can do all 20 reps with proper form.
  • Try to move quickly from one exercise to the next until you complete one full round – or set – of all of the thigh exercises.
  • You’ll need to do 5 full sets of each exercise to complete your workout.
  • Consistency is key.  For the best results, do these thigh exercises at least 2 times a week.

Ready to shrink your thighs?  Let’s do this!


leg exercise


Lying on your side, straighten your bottom leg with your toe pointed. Cross your upper leg over the bottom and plant your foot flat on the floor. Lift your bottom leg up as far as you can off the floor. This is your starting position. Quickly lower it back down to the floor.  This counts as one rep.  Pulse your toe up and down, quickly racking up reps until you feel the burn. Once you feel the burn do 5 more to complete one set.   Your torso should stay still while you do this exercise. Use your arms to keep your torso steady.


Start in an all-fours position with your wrists and knee stacked under your shoulders and hips. Your back should be parallel to the ground, not arched or bowed downward. Keeping your hips square to the floor, raise one knee up and out to the side, until your inner thigh is parallel to the ground. Hold for a count and return to the start position to complete one rep.  Do as many as you can until you feel the burn. Once you feel the burn do 5 more, then stop.  Complete the same number of reps with both legs to complete one set.


Hold a pair of dumbbells at arm’s length next to your sides, palms facing your body. Stand with a split stance with one leg in front and the other behind you. This is your start position. Lower your body down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes. Exhale and push back up into the start position to complete one rep.

leg exercise


Stand up straight with your feet together and knees slightly bent. Flex one foot and exhale as you lift that leg as far up to the side as you can, keeping your back as straight and upright as possible. Hold for one count and inhale as you lower your leg back down to the start position. Lift your leg up and down, quickly racking up reps until you feel the burn. Once you feel the burn do 5 more. Do the same number of reps with both legs to complete one set.

leg exercise


Stand with feet slightly wider than shoulder-width apart with toes turned out, holding a dumbbell down in front of you. This is your start position. Keeping your abs in tight and upper body upright, lower your butt down, pushing your weight into your heels. Hold for a count then squeeze your glutes and slowly press back up to the start position to complete one rep.

Leave me a comment and let me know if you felt the burn.

Lots of love.

Your Coach and Biggest Cheerleader


Pin this workout to pinterest so you’ll have it forever.


thigh exercises





    Posted at 15:15h, 22 March Reply


    • Christina
      Posted at 19:48h, 11 April Reply

      Hi Judy! You can skip the lunges and do another thigh exercise… OR do an extra set or 2 of the other thigh exercises from the workout.

      • Malar
        Posted at 04:18h, 01 May Reply

        I am a beginner.. I wanna reduce my belly as well as thigh.. When to do workout morning or evening.? Can we drink water before workout or after? Pls guide me

        • Christina
          Posted at 10:09h, 17 May Reply

          Hi! The best to exercise is the time that works for you… meaning a time you’ll actually follow through and do it. Avoid exercising 3 hours before your bedtime, as it can disrupt sleep. Drink water before, during, and after your workouts to stay hydrated. I hope that helps xo

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