If you have been doing exercises to tone your thighs and not getting positive results, then you should consider changing them. Getting toned thighs isn't easy; one needs to target the muscles of the thighs i.e., the quadriceps, the four muscles located on the front of the thigh.
Quadriceps meaning four heads, work by bringing stability to the knee joints. The muscles contract together to help flex the hip and extend the knee.
Most often than not, an injury or a surgery performed on the thighs may make the quadriceps weak. Also, people with certain conditions may have weak quadriceps and these include patellofemoral stress syndrome, iliotibial band friction syndrome and patellar tendonitis .
So, here we bring to you some quadriceps exercises that will not only strengthen your thigh muscles but also will tone them.
1. Straight Leg Raises
This exercise is an effective way to get your quadriceps muscles working properly by improving the strength of your quadriceps and muscles in your hips .How to do:
2. Wall Slide Exercise
The wall slide exercise works all the major muscle groups including quadriceps, calf muscles, and gluteus. It helps improve your balance and posture .How to do:
3. Short Arc Quads
The short arc squads exercise is a simple, yet effective exercise to enhance the strength and endurance of the quadriceps muscles. Usually, this exercise is a physical therapy exercise that is often performed after an injury to strengthen the quadriceps muscles .How to do:
4. Terminal Knee Extension
This exercise is a simple way to strengthen and build your quadriceps muscles. It is considered an effective exercise because your quadriceps will be working while supporting your body weight .How to do:
5. Bodyweight Squat
Bodyweight squat works for all your multiple muscle groups and increases strength in the thighs. It also strengthens the legs and tendons in the knees and improves hip mobility .How to do:
6. Barbell Front Squat
This exercise works several major muscle groups. It enhances your core strength, improves flexibility, helps build powerful thighs, strengthens lower back and firms your abdominal muscles .How to do:
7. Leg Press
Leg press exercise works on all the major muscle groups, including the quadriceps, glutes, calf muscles, and feet. It helps in building the quadriceps muscles during the push-off and lifting phase of the exercise .How to do:
During the sprint exercise, your quadriceps and hamstrings are involved hugely. This helps in strengthening the muscles and improves flexibility .How to do:
9. Box Jump
Box jump works all the major muscle groups including the glutes, hamstrings, quadriceps, core and calf muscles. When you are landing on the box during the exercise, your quadriceps muscles work the most .How to do:
10. Lateral Lunges
The lateral lunges exercise targets both the glutes and quadriceps muscles. It is an effective lower body exercise that builds the quadriceps, glutes and hamstrings, while also targeting both the inner and outer thighs .How to do: