The Best Thigh Workout for Lean and Lovely Legs

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Target your thighs with the most effective exercises around!

The Best Thigh Workout for Lean Legs combines simple yet highly effective exercises.

More often than not, the best workouts are the ones that keep things simple and stick to the basics. This routine includes five basic, yet highly-effective moves for toning, strengthening, and slimming your thighs. We’ve combined variations of some of the greatest leg exercises around (like squats and lunges) to create the best thigh workout for lean legs! Better yet, we’ve included modifications so that practically anyone can participate, regardless of where you are in your fitness journey!

The Best Thigh Workout for Lean Legs

Step ups are a great exercises for strengthening your thighs and building your booty.

In order to complete this routine, you will need a few things. First, we highly recommend adding some resistance with a moderately heavy set of dumbbells. However, if you’re brand new to exercise, using just your own bodyweight is perfectly fine. You will also need a step, bench, or something sturdy to use for the step ups. Finally, you will need a timer to keep track of your rest periods (your phone timer is perfect).

Be sure to watch the instructional videos for each exercise, too, before you begin!

Beginners: Complete 3 sets of each exercise, resting for up to 60 seconds after each set.

Intermediate: Complete 4 sets of each exercise, resting for up to 45 seconds after each set.

Advanced: Complete 5 sets of each exercise, resting for up to 30 seconds after each set. 

1. Sumo Squats 

Perform 10 reps per set. Rest for the designated amount of time between sets and complete all sets before moving on to the next exercise. 


Note: To make this exercise more challenging, hold the head of a dumbbell, or both dumbbells down between your legs, making sure to keep your shoulders back and your abs engaged. 

2. Step Ups 

Perform 10 reps per leg, per set. Rest for the designated amount of time between sets and complete all sets before moving on to the next exercise. 


Note: Perform all 10 step ups on one leg, before switching sides. Feel free to hold one dumbbell at chest height or both at shoulder height to increase resistance. 

3. Split Squats

Perform 10 reps per leg, per set. Rest for the designated amount of time between sets and complete all sets before moving on to the next exercise. 

Version 1: (for Beginners) 


Version 2: (for Advanced) Bulgarian Split Squats

Note: For this exercise, we’ve included instructional videos for a beginner split squat, as well as a more challenging Bulgarian split squat. You can choose whichever one you’d like to perform. Again, feel free to hold one or both dumbbells during either version to increase intensity. 

4. Dumbbell Deadlifts 

Perform 10 reps per set. Rest for the designated amount of time between sets and complete all sets before moving on to the next exercise.

Note: Keep a slight bend in your knees to keep the strain off of your lower back. As you bend down, keep the dumbbells close to your shins and maintain a neutral spine (don’t look up in front of you.) Your neck and spine should remain in alignment throughout the entirety of the movement. 

5. Alternating Curtsy Lunges

Perform 10 reps per leg, per set. Once you finish the last set of this exercise, the best thigh workout is complete!

Note: Remember to push up through your heel. Feel free to hold added resistance with your dumbbells at chest or shoulder height. 

If you try the best thigh workout for lean legs and love it, we think you might also enjoy these routines and challenges:

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