8 Basic Outer Thigh Exercises for a Perfectly Sculpted Physique

On the surface level, building toned and sculpted outer thighs can seem like a vanity project. However, there are several benefits to incorporating exercises that focus on the outer thigh muscles into your regular fitness routine. Stronger thighs can help improve posture and balance, reduce the risk of injury in other areas, and even prevent back pain. 

Like all other muscle groups, the best way to tone and strengthen your outer thigh muscles is through exercise. Specifically, it is resistance training and HIIT workouts that target the outer thighs. These provide the best results when done consistently over time with the right form and intensity. 

This article covers everything you need to know about outer thigh exercises, including 8 of the most effective exercises for strengthening and toning them. 

What Muscles Do Outer Thigh Exercises Work?

The outer thighs are composed of several major and minor muscles that are dependent on the neighboring joints and muscles for support. The primary muscles of the outer thighs are the gluteus medius, gluteus Maximus, and the tensor fasciae latae (TFL) (2). 

These muscles serve several important functions, including stabilizing the hip joint and assisting in hip abduction when walking or running. Additionally, these muscles help to support the lower back and prevent injury while maintaining postural stability during dynamic activities. 

Other important outer thigh muscles include the biceps femoris, the sartorius, and the adductor muscles. The biceps femoris is responsible for knee flexion, while the sartorius assists with hip flexion and internal rotation of the leg (4). 

The adductors are a group of muscles that attach from the hip to the lower leg and help move the thigh inwards towards the body. This is important for walking and running, as it helps stabilize the hip joint and reduce any potential strain on the lower back (1). 

Finally, several other muscles are located along the outer thigh such as the iliotibial band (ITB), vastus lateralis, and gracilis muscle which aid in postural stability and support of the hip joint (3). Each of these muscles helps to provide balance, control, and strength during physical activities. 

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What Are The Best Outer Thigh Exercises?

Below is a comprehensive list of the 8 best exercises for toning and strengthening your outer thighs. All of these exercises should be performed with proper form and technique while maintaining a slow and controlled tempo. 

1. Standing Abduction

This classic exercise helps target the gluteus medius and facilitate hip abduction. It’s a great option for beginners, as it can be done with minimal equipment. 

To perform this exercise:

• Stand with feet hip-width apart and place a resistance band or cable around your ankles. 
• Slowly lift the right leg away from the body by squeezing your outer thigh muscles. 
• Hold for a few seconds, then slowly lower the leg back down to the starting position. 
• Complete all repetitions on one side before switching legs. 

2. Step-Ups

Step-ups are a great way to target the glutes and outer thigh muscles. They help improve strength and balance and can be adjusted for all levels of fitness. 

To perform this exercise:

• Start by standing in front of a step or bench with feet hip-width apart. 
• Lift your left foot onto the step, followed by the right foot. 
• Keep your weight on the stepping leg and press through the heel to stand up tall. 
• Lift the left leg off of the step, followed by the right, and return to the starting position. 
• Complete all repetitions on one side before switching legs. 

3. Curtsy Lunge

This exercise is a great way to target the glutes and outer thigh muscles while also improving balance and coordination. 

To perform the curtsy lunge:

• Start by standing with feet hip-width apart and hands on hips. 
• Step the right leg back and across behind the left leg. 
• Bend both knees to lower your body until the right knee is almost touching the floor. 
• Hold for a few seconds, then press through the heel of the left foot to return to starting position. 
• Complete all repetitions on one side before switching legs.

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4. Goblet Squat

Goblet squats are one of the most effective exercises for strengthening and toning your outer thighs. It involves holding a weight (such as a kettlebell or dumbbell) in front of your chest while you perform a squat. It recruits multiple muscle groups and helps to improve postural stability.

To perform the goblet squat: 

• Start by standing with feet slightly wider than hip-width apart and a weight held in front of your chest. 
• Send your hips back as you bend your knees to lower into a squat. 
• Keep your chest up and core engaged to prevent your lower back from rounding. 
• Hold for a few seconds, then press through the heels to return to the starting position. 
• Complete all repetitions before resting.

5. Side/Lateral Lunges

Side lunges are a great way to target the outer thigh muscles while also improving balance and coordination. 

To perform the side lunge:

• Start by standing with feet hip-width apart and hands on hips. 
• Step the right leg out to the side and lower your body into a lunge position. 
• Hold for a few seconds, then press through the left heel to return to starting position. 
• Complete all repetitions on one side before switching legs. 

6. Side-Lying Hip Abduction

This exercise is a great way to work the gluteus medius without putting too much strain on the lower back. It’s a great option for those with existing injuries or weak core muscles. 

To perform the side-lying hip abduction:

• Lie on your right side with your legs straight and feet stacked.
• Lift the left leg up and away from the body, keeping the feet pointed forward. 
• Hold for a few seconds, then slowly lower the leg back down to the starting position. 
• Complete all repetitions on one side before switching legs. 

7. Clam Shell

This exercise is a great way to target the gluteus medius while also improving hip stability and coordination. It’s an easy exercise to perform and can be done anywhere. 

To perform the clam shell:

• Start by lying on your right side with your legs bent and feet together. 
• Lift the top knee towards the ceiling while keeping your feet touching. 
• Hold for a few seconds, then slowly lower the knee back down to the starting position. 
• Complete all repetitions on one side before switching legs.

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8. Fire Hydrant

This exercise is a great way to target the gluteus medius and outer thigh muscles. It’s an easy exercise to perform and requires no equipment. 

To perform the fire hydrant:

• Start by getting on all fours with hands directly underneath your shoulders and knees under your hips. 
• Lift the left leg out to the side while keeping the knee bent. 
• Hold for a few seconds, then slowly lower the leg back down to the starting position. 
• Complete all repetitions on one side before switching legs.

How to Get Outer Thigh Definition Through Exercise

A precise, varied, and consistent exercise program is essential for getting the most out of outer thigh exercises. Here are a few tips to keep in mind when designing your routine: 

Compound Exercises Are a Must

Compound exercises are multi-joint movements that involve multiple muscles at the same time (5). These exercises are great for targeting the outer thigh muscles as they not only target them directly but also help to strengthen the neighboring joints and muscle groups that support them. 

When designing an outer thigh workout, compound exercises come first. They’re best done when you’re feeling fresh and well-rested so they can be done with proper form. Doing them first allows you to lift heavier and challenge your muscles at a higher intensity. 

Isolation Exercises Are Important Too

Though compound exercises are important, isolation exercises are equally effective (10). Isolation exercises target only one muscle group at a time, allowing for more targeted and intense stimulation of the area. 

Isolation exercises should be done after the compound movements to ensure that all the outer thigh muscles have been adequately worked. 

Don’t expect to go as heavy with isolation exercises as with compound movements. Since you won’t be using multiple muscle groups at once, you’ll need to use lighter weights and focus on proper form. 

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Focus on Progressive Overload

Progressive overload is a key principle in strength training whereby you gradually increase the resistance of an exercise over time in order to develop strength and muscles (8). 

Gradually increasing the weight you’re working with can help target and strengthen the outer thigh muscles to a greater extent. However, it’s not the only way to increase intensity. You can also increase the number of repetitions, set duration, or time under tension for each exercise. 

Frequency Matters

How often you train the outer thigh can also play an important role in achieving optimal results. Aiming for 2-3 days of outer thigh training per week is best. This gives your muscles enough time to recover and grow between sessions. 

For example, if you’re training 3 days per week, have 2 days dedicated to the muscles of the outer thigh and incorporate upper body work on the third day. This is great for overall muscle balance and reducing the risk of injury. 

Choose Optimal Set, Rep, and Rest Times

The optimal set, rep, and rest time for training the outer thigh varies depending on individual goals. Generally speaking, 4-6 sets per exercise of 8-12 reps with a 1-2 minute rest period in between is a great place to start. 

More specific set, rep, and rest guidelines based on your goals according to the National Strength and Conditioning Association (NSCA) are as follows (6):

• For strength – 2-6 sets of max 6 reps with 2-5 minutes of rest in between or 1-3 sets of max 8 reps with 90 seconds – 2 minutes rest in between
• For muscle hypertrophy (size) – 2-6 sets of 6-12 reps with 30 seconds-90 seconds rest in between 
• For muscular endurance – 2-3 sets of 12-20 reps with 30 seconds-90 seconds rest in between.
• For power – 3-5 sets of 1-5 reps with 2-5 minutes rest in between 

Remember, time under tension is the key factor in achieving your fitness goals. Try to maintain the same number of sets and repetitions for weeks, then gradually increase the weight as you become more comfortable with your workout routine. 

Don’t Switch It Up Too Often

Sticking to the same set/rep scheme for weeks is important in order to track your progress. Too much variation can make it difficult to assess where you are and how you’re doing, leading to frustration and potential plateaus. 

Optimize Your Nutrition

Lastly, don’t forget to optimize your nutrition. Eating healthy, whole foods that contain adequate protein and essential nutrients can help you build muscle mass and strength over time (9). 

You may need to supplement your diet with protein shakes or bars if you’re struggling to get enough protein in your meals. 

Other nutrients worth supplementing include omega-3 fatty acids, magnesium, zinc, and vitamin D. All of these can help support your workouts and muscle recovery (7).

The Bottom Line

The outer thigh muscles are an important group of muscles for stability and mobility. You can do dozens of exercises to target this area, from compound movements to isolation exercises. 

However, designing an effective outer thigh workout requires more than just throwing together a few exercises and hoping for the best. Focus on compound exercises first, then isolation exercises afterward. 

Also, keep in mind the principles of progressive overload and frequency to ensure optimal results. Finally, try to keep your set/rep/rest times consistent for weeks in order to track your progress.