The 15 Best Thigh Exercises to Build Muscle and Strength

Your thighs do a lot more than fill out your favorite jeans—they’re key players in nearly every movement you make. From walking and climbing stairs to chasing after kids or powering through a tough workout, strong thighs provide the stability, strength, and endurance your body needs. Building muscle in this area can boost balance, improve athletic performance, support joint health, and help prevent injuries.

Whether your goal is to tone, strengthen, or improve overall mobility, focusing on exercises that build lean muscle can help you shape and support your legs. 

Ready to learn more? This blog will explore everything you need to know about thigh workouts, including: 

• The benefits of thigh exercises

• How to train your thighs effectively

• The 15 best thigh exercises to try

• How long does it take to build thigh muscle?

• How to structure a thigh workout

 Let’s get started! 

The benefits of thigh exercises

There are many benefits to regularly incorporating thigh-targeted exercises into your workout routine. For starters, strong thighs stabilize your hips and knees, making movements smoother and safer. As a result, you’ll experience an improvement in thigh strength, which can support healthy joints and reduce the risk of strains, falls, or other injuries. 

For those doing intense strength training, strong thighs are also important to support your overall wellness and provide a foundation of support during your lifts.

Moreover, powerful thigh muscles can boost your performance for other athletic activities such as running, jumping, cycling, or rowing. If you have a stronger bedrock to pull from, you’ll experience more success in your other workout endeavors. 

Whether you consider yourself an athlete or not, everyday functionality is also important. Simple tasks like standing up, walking, or carrying groceries can become easier with strong thighs. 

How to train your thighs effectively

Training your thighs effectively requires a thoughtful approach that balances exercise selection, training volume, intensity, and recovery. To start, it’s essential to incorporate a variety of movements that target all the major thigh muscles, including quadriceps, hamstrings, and adductors. Compound exercises are particularly effective because they engage multiple muscle groups simultaneously. In addition, bilateral and unilateral exercises can help address muscle imbalances and enhance stability. 

For optimal muscle growth, aim for 6–8 hard sets per muscle group per session, ideally spread over 2–3 sessions per week. Beginners can start with lower volumes, gradually increasing as their strength and recovery capacity improve. If you’re more advanced, you may benefit from higher volumes but should be cautious of overtraining. Be sure to include rest days to allow your muscles to recover fully. 

Progressive overload—gradually increasing the resistance, number of repetitions, or sets over time—is crucial for continued improvement. Incorporating both bodyweight exercises and weight training provides a well-rounded stimulus for muscle growth and endurance. Varying your exercise selection, range of motion, and training modalities not only keeps workouts engaging but also ensures balanced muscle growth for your thighs. 

The 15 best thigh exercises to try

To get the most out of your lower-body workouts, add these 15 effective thigh exercises to your routine: 

1. Bodyweight squat

2. Bulgarian split squat

3. Lateral lunge

4. Step-up

5. Sumo squat

6. Deadlift

7. Hip thrust

8. Leg extension

9. Hamstring curl

10. Forward lunge

11. Reverse lunge

12. Curtsy lunge 

13. Side-lying leg raise

14. Plyometric squat

15. Glute bridge

1. Bodyweight squat

Why bodyweight squats are great for thighs:

Squats are a foundational movement that primarily target the quadriceps and also engage the hamstrings and glutes. They build strength and muscle across the entire thigh and improve functional movement for daily activities.

How to do bodyweight squats:

1. Stand with feet shoulder-width apart, toes slightly turned out.

2. Brace your core and keep your chest up.

3. Bend your knees and hips to lower your body as if sitting back into a chair.

4. Lower until your thighs are parallel to the floor, or as low as comfortable.

5. Press through your heels to return to standing.

6. Repeat.

2. Bulgarian split squat

Why Bulgarian split squats are great for thighs:

This single-leg squat variation isolates each thigh, emphasizing the quadriceps, glutes, and core while also challenging balance and stability.

How to do Bulgarian split squats:

1. Stand a few feet in front of a bench or chair.

2. Place one foot behind you on the bench.

3. Lower your back knee toward the floor, keeping your front knee over your ankle.

4. Descend until your front thigh is parallel to the ground.

5. Press through your front heel to return to standing.

6. Complete reps, then switch legs.

3. Lateral lunge

Why lateral lunges are great for thighs:

Lateral lunges strengthen the adductors, quadriceps, and glutes, improving hip mobility and side-to-side stability.

How to do lateral lunges:

1. Stand tall with feet hip-width apart.

2. Take a big step to the right, bending your right knee and pushing your hips back.

3. Keep your left leg straight and chest up.

4. Push off your right foot to return to center.

5. Repeat on the left side. 

4. Step-up

Why step-ups are great for thighs:

Step-ups help with longevity by mimicking everyday movements like climbing stairs and powerfully activating the quadriceps, glutes, and hamstrings 

How to do step-ups:

1. Stand in front of a sturdy step or bench.

2. Place your right foot on the step and press through your heel to lift your body up.

3. Step down with your left foot, then your right.

4. Repeat for desired reps, then switch leading legs. 

5. Sumo squat

Why sumo squats are great for thighs:

The wide stance targets the inner thighs as well as the quads and glutes, helping to shape and strengthen the entire thigh.

How to do sumo squats: 

1. Stand with feet wider than shoulder-width, toes turned out.

2. Hold a dumbbell at chest height (optional).

3. Lower your hips straight down, keeping knees over toes and with upright posture. 

4. Go as low as comfortable, then press through your heels to stand.

6. Deadlift

Why deadlifts are great for thighs:

Deadlifts primarily strengthen the hamstrings and glutes, but also engage the quads for knee extension, promoting balanced thigh development. 

How to do deadlifts: 

1. Stand with feet hip-width apart, weights in front of your thighs.

2. Hinge at your hips, keeping your back flat, and lower the weights toward the floor.

3. Keep knees slightly bent.

4. Squeeze your glutes and hamstrings to return to standing.

7. Hip thrust

Why hip thrusts are great for thighs:

While primarily a glute exercise, hip thrusts also engage the hamstrings and quads to a lesser degree, making them a great complement to other thigh-focused moves.

How to do hip thrusts: 

1. Sit on the floor with your upper back against a bench, feet flat. 

2. Roll a barbell or place a dumbbell across your hips.

3. Drive through your heels to lift your hips until your body forms a straight line from knees to shoulders.

4. Lower back down and repeat. 

8. Leg extension

Why leg extensions are great for thighs:

This isolation exercises targets the quadriceps, helping to build definition and strength in the front of the thigh. 

How to do leg extensions: 

1. Sit on a leg extension machine with your ankles under the pad.

2. Extend your legs until they’re straight. 

3. Pause, then lower slowly.

9. Hamstring curl

Why hamstring curls are great for thighs:

Hamstring curls isolate and strengthen the muscles at the back of your thighs, balancing quad development and supporting knee health. 

How to do hamstring curls: 

1. Lie face down on a hamstring curl machine.

2. Place your ankles under the pad.

3. Curl your heels toward your glutes.

4. Lower slowly and repeat.

10. Forward lunge

Why forward lunges are great for thighs:

Forward lunges work the quads, hamstrings, and glutes, and improve unilateral strength and balance.

How to do forward lunges:  

1. Stand tall, hands on hips.

2. Step forward with your right foot, lowering until your right thigh is parallel to the floor. 

3. Keep your back straight and core engaged.

4. Push off your front foot to return to standing.

5. Repeat on the other leg. 

11. Reverse lunge

Why reverse lunges are great for thighs:

Stepping backward reduces knee stress and emphasizes the glutes and hamstrings, while still working the quads.

How to do reverse lunges: 

1. Stand tall, hands on hips.

2. Step backward with your right foot, lowering until your left thigh is parallel to the floor.

3. Keep your torso upright.

4. Push through your left heel to return to standing.

5. Repeat on the other leg.

12. Curtsy lunge

Why curtsy lunges are great for thighs:

The curtsy lunge targets the glutes—as well as the inner and outer thighs—by moving the leg across the body and challenging hip stability. 

How to do curtsy lunges: 

1. Stand with feet hip-width apart.

2. Step your right foot back and behind your left leg, bending both knees into a curtsy.

3. Keep your posture organized. 

4. Push through your left heel to return to standing.

5. Repeat on the other side.

13. Side-lying leg raise

Why side-lying leg raises are great for thighs:

This move isolates the hip abductors, strengthening the outer thighs and glutes for better hip stability and leg control.

How to do side-lying leg raises:  

1. Lie on your side, legs extended and stacked.

2. Rest your head on your arm.

3. Lift your top leg up 12–18 inches while maintaining a straight leg. 

4. Lower with control.

5. Repeat, then switch sides.

14. Plyometric squat

Why plyometric squats are great for thighs:

Adding a jump to the squat increases power and explosiveness, challenging the quads, hamstrings, and glutes while boosting calorie burn. 

How to do plyometric squats: 

1. Stand with feet hip-width apart.

2. Lower into a squat.

3. Explode into a jump, fully extending your legs.

4. Land softly and immediately lower into the next squat. 

15. Glute bridge

Why glute bridges are great for thighs:

Glute bridges primarily target the glutes and hamstrings, but they also engage the quads to a lesser extent—especially when you drive through your heels—making them a supportive, though not primary, thigh exercise.

How to do glute bridges: 

1. Lie on your back with knees bent, feet flat on the floor hip-width apart and your core engaged. 

2. Press your arms into the floor for stability.

3. Push through your heels to lift your hips until your body forms a straight line from shoulders to knees.

4. Pause, then lower slowly.

How long does it take to build thigh muscle?

Noticeable thigh muscle growth typically takes 6–12 weeks of consistent training, depending on your starting point, workout intensity, nutrition, and recovery. Beginners may see initial strength gains within just a few weeks, while visible muscle definition takes longer. 

You can progress faster with a mix of resistance training, proper nutrition, and adequate rest. Consider mixing up your routine to keep your muscles engaged by combining strength training with cardio. 

How to structure a thigh workout

How you structure your workout will largely depend on your comfort level and fitness goals. Check out the two exercise outlines below and determine which one is better for you. 

Beginner thigh workout example:

• Bodyweight squat: 3 sets of 12 reps

• Step-up: 3 sets of 10 reps per leg

• Side-lying leg raise: 2 sets of 15 reps per leg

• Glute bridge: 2 sets of 15 reps

Rest for 60 seconds between sets.

Advanced thigh workout example:

• Barbell squat: 4 sets of 8 reps

• Bulgarian split squat: 3 sets of 10 reps per leg

• Deadlift: 3 sets of 8 reps

• Lateral lunge: 3 sets of 12 reps per leg

• Plyometric squat: 3 sets of 15 reps

Rest for 60–90 seconds between sets. 

Thighs on the prize!

If you’re serious about building strong, powerful thighs, these 15 thigh exercises paired with the strength and cardio powerhouse of a Hydrow rowing machine will have you set in the right direction. Rowing is a full-body workout that engages 86% of your muscles—including your quadriceps, hamstrings, and adductors—with every stroke. Not only does this build muscle and endurance in your thighs, but it also burns calories and improves cardiovascular health. 

Plus, Hydrow’s extensive library of strength training workouts means you can complement your rowing sessions with targeted thigh exercises, all from the comfort of your home. Ready to transform your  thighs and your fitness? Explore Hydrow’s innovative equipment and on-demand classes to unlock your strongest, most balanced body yet. 

Learn more about the benefits of rowing and a Hydrow rowing machine today!