When it comes to leg day, most people focus only on squats or a few lunges and call it a day. But if you’re serious about building strong, muscular thighs, you need more variety in your workout. Your thighs are made up of some of the biggest muscle groups in your body — mainly the quadriceps, hamstrings, and adductors. Training them properly not only builds muscle but also improves balance, power, and overall athletic performance.
Whether you’re training at home or in the gym, this list includes exercises for every level. Some are bodyweight-based, and others use weights or machines. Let’s get right into it.
1. Bodyweight Squats
Let’s start with the basics. Bodyweight squats are simple, effective, and great for beginners.
How to do it:
Stand with feet shoulder-width apart. Push your hips back and bend your knees to lower your body like you’re sitting in a chair. Go as low as you can while keeping your chest up. Stand back up and repeat.
Why it works:
It targets the quads, hamstrings, and glutes. It’s also a good warm-up before heavier lifts.
2. Bulgarian Split Squats
This one looks simple but burns like crazy.
How to do it:
Stand a few feet in front of a bench. Place one foot behind you on the bench. Lower yourself until your front thigh is parallel to the ground. Push through your heel to return to the starting position.
Why it works:
It isolates each leg, improves balance, and hits the quads and glutes hard.
3. Barbell Back Squats
This is the king of all leg exercises.
How to do it:
Place a barbell on your upper back (not neck). Stand with feet shoulder-width apart. Lower into a squat, keeping your back straight and chest up. Push through your heels to return.
Why it works:
It builds serious strength and muscle in the entire lower body.
4. Walking Lunges
This is a great dynamic movement.
How to do it:
Take a step forward with one foot and lower your body until both knees are bent at 90 degrees. Step forward with the other foot and repeat.
Why it works:
Walking lunges work your quads, hamstrings, glutes, and even your core.
5. Leg Press Machine
If you train in a gym, don’t skip this machine.
How to do it:
Sit in the leg press machine with feet placed shoulder-width on the platform. Push the weight up, then lower it back under control.
Why it works:
It allows you to load your legs with more weight without stressing your back.
6. Romanian Deadlifts
This move focuses more on the back of your thighs.
How to do it:
Hold a barbell or dumbbells in front of your legs. With a slight bend in the knees, push your hips back and lower the weight down along your legs. Keep your back straight and return to the top.
Why it works:
It targets the hamstrings and glutes while also building lower back strength.
7. Step-Ups
Simple, but powerful.
How to do it:
Use a bench or sturdy platform. Step up with one leg and drive through your heel to lift your body up. Step down and repeat with the other leg.
Why it works:
It builds single-leg strength, coordination, and balance.
8. Sumo Squats
A wide-stance squat that targets different muscles.
How to do it:
Stand with feet wider than shoulder-width and toes pointed out. Hold a dumbbell between your legs and squat down. Keep your back straight and chest up.
Why it works:
This variation targets the inner thighs along with the glutes and quads.
9. Cable Kickbacks
Great for adding muscle to the hamstrings.
How to do it:
Attach an ankle strap to a low cable. Stand tall, kick one leg back while keeping the knee straight. Slowly return and switch legs.
Why it works:
It isolates the hamstrings and helps with muscle separation.
10. Lying Leg Curls
This machine targets the back of your thighs.
How to do it:
Lie face down on the machine with the pad on your ankles. Curl your legs up towards your glutes. Slowly lower back.
Why it works:
It hits your hamstrings directly and adds thickness to the back of your legs.
11. Seated Leg Extensions
A perfect move to finish off your quad workout.
How to do it:
Sit on the machine, lock your legs behind the pad, and extend your knees to lift the weight. Lower back slowly.
Why it works:
It isolates the quadriceps and helps with shaping the front of your thighs.
12. Wall Sits
A brutal isometric exercise that burns like fire.
How to do it:
Slide your back down a wall until your thighs are parallel to the floor, like you’re sitting in a chair. Hold that position as long as you can.
Why it works:
It strengthens the quads and builds endurance.
13. Jump Squats
Turn up the intensity.
How to do it:
Start in a squat position. Explode upward into a jump. Land softly and go right back into a squat.
Why it works:
It builds explosive power in the quads and glutes and adds cardio to your workout.
14. Resistance Band Crab Walks
This one targets your outer thighs.
How to do it:
Place a resistance band around your thighs. Get into a half-squat position. Step side-to-side like a crab.
Why it works:
It works your abductors, glutes, and stabilizing muscles in your thighs.
15. Glute Bridges
Even though the name says “glute,” your hamstrings get a nice workout here too.
How to do it:
Lie on your back with knees bent and feet flat. Push through your heels to lift your hips until your body forms a straight line from shoulders to knees.
Why it works:
It activates the hamstrings and glutes while reducing lower back pressure.
You don’t need to do all 15 exercises in one go. Pick 4–6 of them depending on your goal and switch it up every few weeks. If you want more strength, go heavier with fewer reps. For size, aim for moderate weight and 8–12 reps. And if you’re just starting out, focus on bodyweight versions first.
