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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.
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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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.
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:
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:
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:
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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:
Side lunges are a great way to target the outer thigh muscles while also improving balance and coordination.
To perform the side lunge:
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:
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:
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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:
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 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.
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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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.
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.
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):
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.
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.
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 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.
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