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Lower Thighs Muscles Workouts
Since the lower thighs works hardest when
the knee is fully bent, it's recommended that the following exercises
with a three-quarter movement in which you go all the way down but come
up only about three-quarters of the way.
- Squats, Hack Squats and Leg
Presses
- Leg Extensions, concentrating on
letting the legs go all the way back and stretching out the thigh to
the point where the lower thigh is working the hardest
Outer Thighs Muscles Workouts
- Front Squats
- Hack Squats
- Any Squat or Leg Press with toes
pointed straight and the feet close together
- Abductor machines and movements
Inner Thighs Muscles Workouts
- Lots of Lunges - a very valuable
inside thigh exercise
- Straight-Leg Deadlifts
- Any Squat or Press movement with
the toes turned outward with a relatively wide foot stance
- Abductor machines and movements
Front Sweep of Thighs Muscles
Workouts
- Hack Squats with a block under the
heels to further stress the quadriceps
- Sissy Squats
In developing the thighs muscles, it is
helpful to vary your foot position when doing various thigh movements:
For Overall Thighs Muscles Workouts
- Feet shoulder-width apart
- Toes pointed slightly out
For Outer Thighs (Vastus Lateralis)
Emphasis
- Feet close together
- Toes pointed straight ahead
For Inner Thighs (Adductor) and
Front Thighs (Vastus Medialis) Emphasis
- Feet relatively wide apart
- Toes pointed out at a wide angle
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