Things You'll Need

Instructions

1

Warm-up muscles before you work them out. Improper warm-up increases your risk for injury during your workout. A proper warm-up consists of joint rotations and approximately 5 minutes of cardiovascular activity.
2

Do squats, the staple of any thigh workout because they target multiple thigh muscles. Start in a neutral position with feet hip-width apart, bend your knees until your thighs are parallel to the floor and then push back up. Hold dumbbells of an appropriate weight to make the exercise more challenging.
3

Try lunges to target the hamstrings and the quadriceps. Start in a neutral position and take a large step either forward or backward keeping your front knee in line with your ankle. These can be stationary or walking.
4

Use leg lifts to target leg abductors and leg adductors located on the outside and inside of the thigh respectively. Leg lifts can be done from a laid down position or while standing. Leg weights or resistance bands can be used to increase resistance and challenge the muscles more intensely.
5

Spend a few minutes stretching your thigh muscles after your workout. Stretching elongates the muscle, improves flexibility and helps prevent injury.
6

Include a cardiovascular workout in your routine at least 3 times a week. Cardiovascular exercise helps burn fat and increase your metabolism.