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