Best Upper Thigh Exercises for Women

Strong, toned thighs are a fitness goal of countless women, but not every exercise can get you there. Your upper thighs are made up of your hamstrings, quadriceps and glutes, and some of the best exercises for your upper thighs are compound, multi-joint exercises that target all of these muscles at the same time. You'll build strength, tone your legs and save time at the gym.

Squats

Squats may very well be one of the best exercises for your upper legs. Whether performed with a fitness ball, barbell, dumbbells or simply your own body weight, squats target your glutes, quads, hamstrings, calves and lower back all at once. To perform body weight squats, stand with your feet shoulder-width apart and your arms hanging at your sides. Keep your back straight as you bend your knees and squat, hips down and back, lowering your torso until your thighs are parallel with the floor. Hold briefly, and return to a standing position. To protect your knee joints, never let your knees extend past your toes while squatting.

Leg Press

Knee problems are especially common in women due to wider hips placing extra stress on the knee joints. The leg press machine, found at nearly any gym, mimics the movement of a squat but with added support for both your knees and lower back. Sit on the machine with your feet placed shoulder-width apart on the foot pad. Start with your knees bent to a 90-degree angle, and push through your feet, extending your legs as you push your torso backward. Slowly return to the starting position, making sure to keep your knees aligned with and behind your toes.

Dumbbell Lunges

You can perform lunges at home, in the office or at the gym to strengthen and tone your thighs. Stand with your feet hip-width apart, holding a dumbbell in each hand. Take a large step forward with your right leg, and carefully lower your hips toward the floor as you lower your left knee toward the ground. Keep your right knee bent at a 90-degree angle without letting your knee move past your toes. Return to the starting position and perform the movement again, leading with your left foot.

Lying Leg Circles

Leg circles, borrowed from Pilates, use gravity to work the muscles of your upper legs. Lie on your back with your arms and your sides and your knees bent. Lift your right leg, straightening it until your toes point toward the ceiling. Keep your hips firmly planted on the floor as you trace a large circle in the air with your right foot. Perform five clockwise circles and five counterclockwise circles before switching legs.