These Are the 11 Thigh-Sculpting Exercises Every Woman Needs to Do For Stronger Legs

Published on 4/2/2019 at 4:35 PM

Think about everything you use your leg muscles for: walking, sitting, lifting weights, and running are just a few examples. To ensure that you can do these everyday movements without pain, you've got to strengthen your legs along with other muscles like your core for support, stability, speed, and power. One of the main muscle groups in your legs that you'll want to be strong is your quadriceps, which is the group of muscles at the front of your thighs.

Strong quads are important, but you'll also need to balance out quad-strengthening exercises with exercises that work your posterior chain, which are the muscles on the back of your body like your glutes, hamstrings, and calves, to ensure that you have muscle symmetry and balance.

Ahead, you'll find a few of the best exercises you can do to strengthen your quads. Friendly reminder: you shouldn't do all of these exercises as one workout. You'll feel a soreness like never before if you do. Instead, choose three exercises from the list. For example: barbell back squats, lunges, and TRX pistol squats, and program them into a workout with at least three upper-body pull exercises such as pull-ups and single-arm rows. Get ready to sculpt and strengthen your thighs with the 11 moves ahead.

Barbell Squat

Start with a loaded barbell; 75 pounds is a great starting point. Beginners should start with just the barbell and gradually add weight as they become familiar with the movement.
Position your hands about shoulder-width apart on the barbell, and lightly grip the bar with an overhand grip.
Step in front of the rack, and rest the bar on your trapezius muscles (the muscle closest to your neck/upper back).
With your feet about hip-distance apart, lift the barbell off the rack. Take one to two steps backwards.
Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible. Hold for one second.
With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat. That's one rep.

Leg Press

Before getting started, add weight to the machine. 25-35 pound plates on each side is a good starting point. If this is too heavy or too light feel free to adjust the weight.
Sit on the seat and place your feet hips-width apart on the footplate.
Once your feet are in place, press the footplate with both feet as you simultaneously disengage the safety latches on the side of the seat with your hands.
With your feet still on the footplate, bend your knees letting the footplate come toward your body. Once your knees are at a 90-degree angle, press the footplate up and straighten your legs. Be sure not to lock your knees.
This counts as one rep.
Once you've completed a set, press the footplate and engage the safety latches.

Dumbbell Walking Lunge

Stand upright, feet together, with 10-pound dumbbells at your side. Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. Your back knee should point toward but not touch the ground, and your front knee should be directly over your ankle.
Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side. This completes one repetition.

Bulgarian Split Squat

Grab a pair of 10-pound dumbbells. Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
Bend your right knee, squeeze your left glute, and lower your pelvis toward the ground.
Press your right heel into the ground to straighten your right knee. This completes one repetition.

Reverse Lunge With a Knee Drive

Stand with feet together. Take a controlled lunge (or large step) backward with your left foot.
As you lunge back with your left foot, drive your left arm forward to maintain your balance.
Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
From the ground, drive your left knee up coming into a standing position with your left leg lifted at a 90-degree angle. Simultaneously drive your right arm up to maintain your balance.
If it's too hard to come into to perform the knee drive from the lunge, step your left foot in to meet your right, then raise your left knee up.
This completes one rep.

Front Squat

Start with a loaded barbell; 65 to 75 pounds is a great starting point. Beginners should start with just the barbell, gradually adding weight as they become familiar with the movement.
Position your hands about shoulder-width apart on the barbell and lightly grip the bar.
Rest the bar on your clavicle and shoulders as you lift your elbows up. Your elbows should go as high as your mobility allows.
With your feet about hip-distance apart, lift the barbell off the rack. Take 1 to 2 steps backwards.
Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and back straight. Your knees should be as close to 90 degrees as possible.
With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat.
That's one rep.

Step-Up

Find a sturdy bench, coffee table, wooden box, or kid's chair that, when you place your foot squarely on it, your knee is at about a 90-degree angle or larger.
Hold a dumbbell in each hand by your side.
Step up onto the chair and lift your right knee forward and up.
Lower the right foot back to the ground, landing softly.
This counts as one rep.

Single-Leg Extension

Select your desired weight on the weight stack and insert the pin. A good weight to start with for beginners is five pounds. If you're more advanced, try 10 to 17.5 pounds.
Start in a seated position on the machine with your back flat against the backrest and your legs underneath the pad. Make any necessary adjustments to the pad so that it's right above your ankle.
With your right leg still bent at a 90-degree angle, grip the side handles while maintaining a relaxed upper-body position.
Using your left quadriceps, begin to extend your left leg until it is fully extended. Hold for one second.
Slowly lower back down to your start position.
That's one rep.

*To modify this exercise, extend both legs at the same time and increase the weight to 20 to 30 pounds.

TRX Pistol Squat

Start facing the anchor point with the straps at mid-length and your hands on the handles.
Step back so that there's no slack on the suspension trainer.
With your feet about hips-width apart, lift your right leg off the ground.
With your arms fully extended and tension on the suspension trainer, lower down into a squat. Be sure to keep your weight shifted back on your heels while maintaining a neutral spine. Your arms should be extended throughout the entire movement.
Drive your left heel through the ground as you come into a standing position. There should be a slight bend at your left knee. Be sure not to pull yourself up with your arms. Instead, push yourself up with your leg. This completes one rep.

Wall Sit

Stand with your back against a wall, placing your feet about two feet in front of you. Feet should be hip-distance apart.
Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet farther from the wall to create proper alignment. Don't let your knees fall into the midline of your body or sway outward.

Goblet Squat

Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
With your weight focused in your heels, push yourself up to the starting position.