5 Exercises for Outer Thigh That Strengthen and Tone Your Legs

Our thighs most often don’t get the workout they need in order to get toned and strong. Therefore, special attention needs to be paid to our thighs in order to tone and strengthen your legs! Outer thigh exercises can help to maintain great shape and also aid in effective hip and knee function, while preventing injuries.

5 Exercises for Outer Thigh That Strengthen and Tone Your Legs

Here are some of the best outer thigh exercises

Outer Thigh Exercise #1: Plié Squat – An Engaging Exercise to Strengthen and Tone Your Legs

Also referred to as the sumo squat, the plié squat is one of the best outer thigh exercises, which works great in giving your legs the shape they require. The plié squat expertly tones your thighs and your buttock area.

  • Stand on a smooth surface, with your feet planted firmly on the ground.
  • Spread your legs wide apart.
  • Keep your toes pointed outward. This is for creating a better sense of balance.
  • If available, hold a pair of dumbbells in your hands.
  • Start squatting. Bend your knees just until they are over your ankles. Do not strain as this might result in an injury.
  • When your knees are bent over until your ankles, raise your arms slowly until just below shoulder height.
  • Your arms and your legs should follow the same line.
  • Inhale, and get back to the upright position.
  • Lower your arms slowly while straightening your legs.
  • This constitutes a rep. Beginners can start with 1 set of 15 reps, or as they see fit.

Outer Thigh Exercise #2: Side Lunges

Lunges are overall a great exercise for toning your lower body, but side lunges really take things to the next level. Side lunges are a great outer thigh exercise that uses your thighs, successfully toning and strengthening them. Dumbbells are a great add-on to your routine as they help in developing strength but adding extra pressure in your hands. Side lunges are also great for the knees, as they reduce the risk of an injury.

  • With the pair of dumbbells in your hands, stand straight with your knees and feet together.
  • Inhale, and extend your right foot to your right side, and ‘lunge’ on the side, towards the floor.
  • It is important that your left leg remains straight.
  • Ensure that your right knee does not extend past your toes, otherwise there is a high risk of injury.
  • Exhale, and bring your right foot back into place.
  • Return to starting position.
  • This constitutes a set, and beginners can begin with 1-2 sets of 10 reps each.
  • Repeat the same on the other side.

Outer Thigh Exercise #3: Single-leg Circle

The single-leg circle is one of those outer thigh exercises that look so easy but can be really fierce when rightly done. The movement works your outer thighs like a charm, in addition to your hamstrings. This is an excellent outer thigh exercise that helps strengthen and shape your legs.

  • Lie on the floor, or a yoga mat.
  • Place your hands by your sides, with your palms facing the floor.
  • Exhale, and lift your right leg off the floor, exactly vertical.
  • Lift it at a 90 degree angle, with your toes pointing the ceiling.
  • Slowly, start rotating your leg in circles in the clockwise direction.
  • Make sure that your hips and left leg are in place. The rest of the body should be static.
  • Repeat the circular motion ten times in the clockwise direction.
  • Repeat the circular motion ten times in the counter-clockwise direction.
  • Bring your leg down slowly, and repeat with other leg.
  • Do a set of 5 reps for each leg, and increase the number of sets as per your comfort.

Outer Thigh Exercise #4: Single-Leg Hip Raise

Yet another member of the ‘simple & brutal’ group of outer thigh exercises is the single-leg hip raise. It helps in the toning and strengthening legs and buttocks, with special emphasis on the outer thigh.

  • Lie down, on your back, on the floor; or a yoga mat.
  • Stretch your arms out on each side.
  • Your arms needn’t be pin-straight, but need to be able to balance you.
  • Bend your left leg, and rest the sole comfortably on the floor.
  • Gently lift your right leg off the ground, while keeping it straight.
  • Lift your leg at a 45 degree angle.
  • Ensure that your right leg is aligned with your right thigh.
  • Use your strength to press your left heel into the ground.
  • Lift your buttocks up until your shoulders, hips & thighs are in a straight line.
  • Hold the position for 3-5 seconds.
  • Return to starting position.
  • Repeat with left leg.
  • Beginners are advised to start with a set of 10 reps for both legs, 5 reps each.

Outer Thigh Exercise #5: Squeeze & Lift

Saving the best for last; the squeeze and lift exercise is one of the best all-round outer thigh exercises. It is beneficial for people with weak thigh muscles – inner and outer. This outer thigh exercise strengthens your hips, glutes and core as well. The usage of an exercise ball is mandatory for this movement. This exercise stabilizes your knees & hip joints; and helps in improving your balance.

  • Lie down on the floor, on your left side.
  • Use your left arm to raiseyour head up, comfortably.
  • Place your right hand on the floor, across your body. This helps in maintaining balance.
  • Place the ball between your feet, just above your ankles.
  • Squeeze the ball in place using your thigh muscles.
  • Lift your legs off the ground, pushing your bottom leg off the floor.
  • Hold the position for 3-5 seconds.
  • Repeat 10 times – this constitutes a set.
  • Repeat the movement from the other side.

Ensure that your back is relaxed during this movement. Exhale as you lift the ball with your legs. This is a difficult exercise, and requires the co-operation of your breath to be able to make it through.

There we have it! These are five of the best outer thigh exercises that will turn the accumulated flab of the outer thighs to fab with dedication and commitment.

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:October 23, 2018

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