4 Best Exercises to Shape Your Thigh Muscles

Pain, numbness, burning muscle in the thigh area is one of the common symptoms of diseases of the spine, femur and muscles, and pelvis. At the Yusupov Hospital, doctors identify the cause of muscle pain in the thigh using modern examination methods. Comprehensive diagnostics allows you to timely determine the cause and stop the disease.

All conditions have been created for the treatment of patients:

• Chambers of European comfort level;
• The use of the latest drugs with a minimal range of side effects;
• Innovative methods of rehabilitation therapy.

Doctors take an individual approach to choosing a treatment method for each patient. Professors and doctors of the highest category discuss all cases of severe pain in the thigh muscle at a meeting of the expert council and make a collegial decision regarding further tactics for managing the patient.

Why do you need strong thigh muscles?

The lateral external and internal thigh muscles are considered antagonistic pairs: while one muscle group is working, the second group relaxes. The abductors, including the gluteus medius, gluteus minimus, tensor fasciae latae, sartorius, and piriformis, are responsible for moving your leg from the middle bodies.

Essentially, every time you take a side step or turn your leg on the bed, you are engaging your abductors. The inner thigh muscles, specifically the adductor magnus, minimus, brevis, and adductor longus, do the opposite, working whenever you move your leg toward the center of your body.

can lead to back pain , among other problems Weak adductors are a notorious cause of knee pain. So yes, they are important. Now it's time to learn how to train them.

iliotibial band stretch

The iliotibial tract is a connective tissue that runs the entire length of the outer thigh and attaches just below the knee joint to the tibia. PBT injuries are most common in runners, cyclists, and strength athletes. However, it is recommended that all trainees pay attention to PBT stretching to prevent injury.

Stand and cross your right leg in front of your left. Extend your arms above your head and grab your left wrist with your right hand. Bend your waist to the right and hold this position. You should feel a stretch on the outer left thigh. Repeat for the other leg.

Why this exercise is important: The PBT stretch reduces tension in the hip muscles and stress on the knee joints, preventing leg injuries.

Wide squats

Every leg workout should include different variations of squats . This particular movement targets the lower body , including the inner and outer thighs. But to truly engage your thigh muscles, you must do deep squats with your legs turned outward.

Josha Kruvand, founder and owner of Kru Strength + Fitness, specifically points to a 2010 study that assessed squat depth and hip external rotation. The purpose of the study was to analyze the participation of a group of abductors during the squat. Research has shown that deeper squats and squats with at least 30 degrees of external rotation (obtained by slightly externally rotating the toes) were much more focused on the abductor group than squats with less knee bend and hip internal rotation. [1]

What does this mean to you? At least some of your squats should look like this:

1. Place your feet wide, or slightly wider than the width of your shoulders. Point your toes outward about 30-50 degrees . Tighten your core and control your position, making sure your shoulders are back and your back is straight. Keep your hip muscles behind you and squat down, keeping the weight in your heels.
2. As you bend your knees, tighten your abductor group so you are holding them in line with your toes.
3. When you have flexed your hip muscles 90 degrees , stop and then return to the starting position with your weight on your heels, stretching your knees and hip muscles.

You can perform this exercise with weights (large dumbbells, small dumbbells, kettlebells) or without added weights. More important than the weights you choose is that you maintain an ideal stance by keeping your knees in the same position as your fingers.

March on the spot

Stand straight, feet shoulder-width apart. Raise your right knee to hip height. Hold this position for 2-3 seconds, then lower your leg back to the floor and repeat on the other side. Continue alternating at your own pace for 2-3 minutes.

Finish your workout by doing Downward Facing Dog (this will release tension in that area). Do this program 4-5 times a week - this is enough to tone the back of your thighs. If desired, you can add weights.

Sumo Deadlift

The sumo deadlift is based on a similar leg position to a wide squat. However, it is the external rotation of the hip muscles that leads to increased involvement of the inner and outer thighs. “Compared to a regular deadlift, the sumo deadlift allows for more active recruitment of the external muscles and puts more emphasis on stabilizing the internal muscles ,” says Lindsay Cormack, powerlifter and CrossFit coach. “When performing sumo deadlifts, you may feel less stable at first, but you will also be trying to maintain balance , which allows to effectively train both the abductors and adductors.”

1. Stand behind a prepared barbell with your feet wide apart and your toes pointing outward. Tighten your core and keep your shoulders back to maintain proper stance. An alternative would be to use a kettlebell or dumbbell.

1. Keep your hip muscles behind you and lean forward, releasing your shoulders to grab the weight. Bend your knees and squat your butt flat to the ground. Inhale deeply and as you exhale, bend down on your heels and try to extend your knees and thigh muscles to stand up.

1. Push your psoas forward at the top of the movement, squeeze your shoulder blades together and push your chest forward.

1. Repeat the movement in the same way, pushing your hip muscles back before bending your knees and lowering your sit muscles toward the ground.

If you haven't practiced this exercise yet, you will probably have sore muscles after your first workout . This is a sign that your thigh muscles really need more attention.

How long does it take to pump up your inner thigh?

This question is very difficult as each case will be different. It all depends on how often you train and how well you recover. If you have learned how to pump up the inner leg muscles at home following the example of some fitness model, this does not mean at all that you will get exactly the same result in the same time frame.

But we can assure you that with regular training and proper nutrition, you will notice clear changes in the constitution of your legs within 3-4 weeks. Follow some rules for quick results:

1. Train to the best of your ability - start with 1-2 workouts per week, but don't do exercises every day;
2. Follow a proper diet to reduce the amount of subcutaneous fat or to maintain its percentage;
3. Eat enough protein (approximately 1-1.5 grams per 1 kg of your weight, so that your muscles are properly restored and strengthened;
4. Sleep for at least 8-10 hours so that your body recovers completely - not only your well-being, but also your beauty depends on this!

Here are inner thigh exercises that will help you develop your inner thigh muscles. But remember, if you are overweight, exercise alone will not be enough. Surely you will be interested in the article: how to pump up your abs effectively.

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Discussion:

1. Zhenya says:
   I generally yell a lot from these exercises. I did them like everyone else and there was no point. If you want to know how to pump up your inner thighs and not suffer from crap, then do two exercises - barbell squats (alternate regular exercise with sumo style) and deadlifts. Everything else is as a background, any waves, groans, sighs, etc.
2. Auriel says:

   Exercise #5 is cool, but I do it in a crossover. I take the handles from the upper blocks, replace them with loops and do it. I don’t use a trainer for the inner thigh, it’s uncomfortable and kind of ridiculous.

3. Caramel says:

   It’s a pity that the exercises are not quite suitable for home use. I don’t buy exercise machines for the inner thighs for home, they are expensive and there are a lot of negative reviews. Only 3 and 5 suit me, but I only use them to improve my relief. Isn't strength training with heavy weights needed to increase muscle size?

4. Freya says:

   But statics helped me. Here's how to do the 3rd squat exercise, just sit as hard as you can. I started with two minutes, my legs were shaking terribly. Now I do 4 approaches for 3-4 minutes and my legs look completely different. Go for it

5. Shelob says:

   The article is excellent, but their smiling faces are annoying. Have you ever worked in a gym? It's better not to look at the face at all. Even leg abductions in the machine on the last reps make the muscles burn like fire.

6. Alena says:

   I would never have thought that everything was so simple. I can't even believe it. I’ll try to do these exercises, but even regular squats without weight, 50 times per set, didn’t make the inner thighs any better.

7. Jamesus says:

   Good exercises, good article, but if you are looking for how to build up your inner thighs, then you can’t do without powerful basic exercises. Swings and other “adducting” movements will perfectly remove fat on the inside of the thigh, but they are unlikely to allow you to increase mass.

8. Chocolate dumpling says:

   The guide is ok, but not complete. It is said how to quickly pump up the inner thigh at home, but the exercises given are mainly for the gym. Nothing is said about hormones, but in vain. Without strength training, how can you gain weight? You won't even be able to lose weight normally. And as an alternative for alternating between strength training, exercises are quite justified and will load the target muscle.

9. Inaira says:

   How can a girl pump up her inner thighs at home if she doesn’t have any sports equipment? All you need is a jump rope and a great desire. Maybe there are some cool exercises with your body weight, for example, like the fifth point?

10. Irishkin says:

    I'll give you a little advice about exercises with an expander or exercise machine. Instead of dynamics, use statics instead. The tension is wild, the muscles are burning, in a couple of months the legs have significantly increased in volume, despite the fact that there is less fat. This is a cool indicator of progress.

Lateral leg raises

A 2005 study published in the Journal of Orthopedic and Sports Physical Therapy found that unweighted lateral leg raises were just as effective as other weighted exercises. [2]

You may think that you don't need to strengthen your thigh muscles, but you'd be wrong. Weak thigh muscles require special attention. Dr. Alice Holland, of Stride Strong Physical Therapy, cites lateral leg raises as one of her favorite exercises. She found that runners and athletes often have trouble with this exercise, which means they need it more than anyone else.

She says 3 sets of 10 reps is enough for most people, but the more often you do them, the better it will be.

1. Lie on your side with your thigh muscles straight. Place your top foot behind your front foot about 5 steps so that your top heel is behind you.

1. Keeping your core tight and knee level, lift your top ankle toward the ceiling without moving your pelvis. You can support your position with your hands or elbows as needed.

1. Return your bottom leg to the starting position and repeat, maintaining a steady and slow pace and controlling your technique.

Participation in sports[edit | edit code]

As a strong flexor, the sartorius muscle is involved in movements in all sports that require active hip flexion (race walking, running, running starting position, cross-country skiing, speed skating, bobsleigh, long jump, high jump, pole vault, triple jumps, basketball, fencing, figure skating (jumping), artistic and sports diving, artistic gymnastics, cycling, swimming, football, javelin throw] By abducting the hip, it prevents the pelvis from descending on the side of the supporting leg (for example, with triple jumping).As an internal rotator of the lower leg, this muscle plays an important role in skiing.