The thighs are made up of several muscle groups. The anterior zone, located in front of the femur, is made up of the Sartorius and the quadriceps and the zone located at the back of the femur, of the hamstring muscles which are knee flexors and hip extensors. Finally, the internal zone is made up in particular of the adductor muscles. As for the calves, they are mainly made up of the lateral gastrocnemius muscle, the medial gastrocnemius muscle and the soleus muscle. “Our legs carry us through our daily lives and this is why it is important to have toned thighs. Strengthening your thighs also helps protect your lower back and limit falls as you age. Finally, making them work burns a lot of calories“, explains Benjamin Olivier, sports coach at O Ben Training in Paris who recommends 3 targeted exercises for the thighs and one exercise dedicated to the sometimes forgotten calves.
1- Squats
With your feet hip-width apart, tilt your pelvis by extending your buttocks as if you wanted to sit on a distant chair. Inhale and bend your knees, keeping the weight toward your heels. Go down to about 90 degrees if possible. Keep your abs tight and your chest forward. Come up while exhaling and pushing through your heels. “This exercise uses the quadriceps but also the hamstrings which are connected to the gluteus maximus. Twice a week, you can do 3 to 5 sets of 10 to 20 squats with a 30 second to 1 minute break between each set. They can be complicated a little by placing a load on the shoulders, using elastic bands or lifting water bottles at the same time.“, explains Benjamin Olivier who also recommends squat jumps (exercises combining a squat and a vertical jump) and sumo squats which consist of opening the thighs further. “They allow you to engage the adductors, an area that can relax, especially in women.“, he adds.
2- Lunges
Standing with your feet hip-width apart, your back straight and your hands placed on your waist, take a large step forward, then bend your leg on a vertical axis until you obtain a 90° angle. Your knee should not extend beyond the ball of your foot and your back leg should bend at the same time. The greater the distance between your legs, the more you will work your hamstrings. Conversely, the closer the legs are, the more the quadriceps will be used. Then, push with your leg to return to the starting position. “THE slots allow you to work the quadriceps, the hamstrings but also the gluteus maximus. They also make it possible to carry out sheathing work in order to remain stable. You can do 3 to 4 sets per leg of 8 to 20 repetitions depending on your level with a break of 30 seconds between each set. Lunges can also be done backwards, alternating or by making small jumps. You can also do lunges by moving around and weighting yourself with water bottles“, explains Benjamin Olivier.
3- Hip thrust
Lie on your back on a mat or weight bench. Position your feet so that you have a 90° angle with your knees when you perform the movement. Raise your pelvis by tightening your abs and buttocks, until your torso is horizontal. Be careful not to arch your lower back and then slowly go back down. “THE hip thrust allows you to work the hamstrings. Beginners can do this exercise statically and the others dynamically or on one leg for the more experienced. I recommend doing three to four sets of 20 dynamic hip thrusts or 30 seconds of static hip thrusts always twice a week with a 30 second break between each set. The most advanced can add ballast to the lower abdomen“, explains Benjamin Olivier.
4- Calf extensions
You work your calf muscles by walking but you can also do it using simple stairs! Stand on a step with your heels in the air and be careful not to lean forward or backward. Slowly rise as high as possible on your tiptoes and hold this position. Slowly go back down lower than walking to activate the stretching phase. “The calf muscle is the muscle in the human body that can lift the largest loads and requires the least recovery. Twice a week, you can do three sets of calf extensions for 45 seconds to one minute with thirty seconds of recovery. If it’s too easy, feel free to use a small water pack“, advises Benjamin Olivier!
Read also:
⋙ Tone your thighs: the best exercises to firm this area at home and without equipment
⋙ How to build muscle in your thighs quickly? A coach’s simple and effective routine
⋙ How to lose thighs? The most effective methods to refine this area sustainably