The quadriceps, more commonly known as the dreaded inner thighs, is made up of four muscles whose main function is to allow you to walk or run or climb stairs. It is a commonly problematic area to work on, as conventional stationary exercises do not fully utilize it.
Let this guide you through the most fruitful thigh workout to do at home, at the gym, or at the park.
Extension
Vital in any thigh workout, stretching the thighs prevents injury and most importantly, warms up the area to make it flexible. Sit by stretching your legs and doing lunges for at least 15 minutes to make sure you are ready to go. A great stretching practice is the butterfly stretch. Sit on the floor and bring your feet together in front of you. You should lift your thighs while grasping your ankles with both hands. Slowly lower your thighs to stretch them. You should feel the pull on your thighs as you stretch. Do this slowly and repeat as needed.
Machine-assisted training
For machine-assisted thigh workouts, use the leg attachment on your bench press to perform push-ups and leg extensions. Do these exercises slowly and pause at the apex of your effort to maximize the effect. Leg extensions are performed in a seated position by lifting the weighted attachment to an upright position while secured at the ankles. This exercise activates the front thigh muscles, either to increase the load or to perform repetitions to meet your goals. Leg push-ups are performed by lying on your stomach on the bench and lifting the upper leg attachment with the back of the ankle. This uses the muscles in the back of the thigh and should be combined with leg extensions.
Leg press machines are primarily for strength training. Make sure your back is flat on the machine and that the weight is appropriate for your workout. Too light and you waste exercise, too much and you strain your thigh muscles, weight issues are more common for lower body exercises as we tend to overestimate tension because the first few reps tend to be easy. Like the curl and extension, do this slowly and pause for a few seconds at the point or effort.
Without help
Pilates and yoga exercises are excellent thigh workouts that focus on stretching and tensing the muscles through positions and maneuvers that contort the body. Follow these regimens only when guided by licensed professionals.
For simple exercises at home, squats, jump squats, lunges, and jump rope activities are aimed at the thighs. Squats and lunges with your feet slightly apart to enhance activity. Gradually expand your posture as you become more comfortable.
King of the hill for thigh workouts would be your main purpose: walking. Walk, run, jog and climb stairs for a safe, free aerobic workout that is the most effective way to use all your thigh muscles and improve your endurance, as well as providing a complete body fat burn.
Include this exercise in your routine and strengthen your thigh so that it is fitter, stronger and fitter.
