Thigh Exercises - Free Weight

Other ways to work your Thighs: Bodyweight Bosu Machine Medicine Ball Resistance Tube Stability Ball Wobble Board

Exercises with your thighs as the primary target:

  • Lunges

    Using weights with lunges fatigues your legs faster in order to keep lunges challenging when doing them without weight becomes too easy.

  • Squats

    If you can do 15 squats with ease, add weight by holding dumbbells to increase the intensity.

  • Advanced Split Leg Squat

    This is a squat that is executed with your toes on a bench behind you to concentrate on the strength training of the front leg.

  • Barbell Squats

    These are classic squats that are done with a bar on your shoulders.

  • Lateral Lunges

    This lateral lunge is a good exercise for strengthening the outer thigh, ankle, and back.

  • Lateral Lunges Off Step

    Stepping laterally off and back onto a step will strengthen the muscles that help your hips to be stable, therefore take strain off of your knees and ankles as well.

  • Smith Squats

    Using this machine will help guide you through good form as you execute squats.

  • Stationary Lunges

    Also known as dips, these are slightly easier than lunges but are still very effective for toning the thighs, hips and lower legs.

  • Step-ups

    This exercise works each leg independently and strengthens the hips and lower legs in addition to the thighs.

Exercises with your thighs as a contributor:

  • Back Extension

    Strong lower back muscles enable you to perform to your full potential, and can help prevent back pain and injuries. This apparatus will help you fatigue quickly since you are at an incline.

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