7 Ways to Tone Your Thighs

Published on December 06, 2022

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woman lunging on track — Petri Oeschger / Getty Images

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Strong, toned thighs help you hike, walk, and cycle for the sake of fitness, but also for everyday activity. Truly, your legs do a lot of the heavy lifting when it comes to getting through your day—it's important to take good care of them and make sure they're up for the task.

The muscles of the thighs, including the hamstrings and quadriceps, along with the abductor and adductor muscles on the outer and inner thighs, are some of the largest muscles in your body. When you perform exercises to strengthen your thighs, you're helping build the foundation for day-to-day movement, ensuring that you're fit and strong enough to walk (or run, jump, and climb) your way through whatever life throws your way.

Because your thighs are involved in so many critical daily movements, choosing exercises that target and tone these muscles is fairly easy. It's generally best to select compound exercises that target multiple muscle groups, like squats, lunges, and step-ups, to get the most "bang for your buck" from your thigh-toning workout. Consider adding at least three or four of the following exercises to your workout two or three times per week to start building up the muscles in your legs for that strong, toned look.

Step-Ups

Step-ups are an exercise that targets all the major muscle groups of your legs, particularly the quads and glutes, and to a somewhat lesser extent, the hamstrings. The nice thing about step-ups is that they tend to be easier on the knees than lunges, but target the same major muscle groups, making them a good option for those with knee pain.

Step-ups can also be used as part of a warmup quadriceps exercise, and performing them continuously for a minute or two will help raise your heart rate and increase blood flow to your lower body musculature, particularly your thighs.

How to Do a Step-Up

Stand facing a sturdy step, bench, or chair. Choose a step height between 12 and 24 inches—a higher step will be more challenging than a lower one.
Place your right foot carefully on the step so it's fully supported. Press through your right foot and step up, extending your right knee fully as you bring your left foot to the step.
Reverse the movement and return your left foot to the floor before following with your right foot to return to the starting position.
Alternate which leg you start with, leading with your left leg on the next repetition.

Complete a set for time or reps. If you're going for time, consider performing 2-3 sets of continuous alternating step-ups for 30-60 seconds. If you're going for reps, complete 2-3 sets of 12-15 repetitions per leg.

For an added challenge, try a weighted step-up by holding dumbbells in both hands.

Squats

Squats are one of the best exercises to tone the thighs because they target the quads, hamstrings, and glutes, as well as the core. Plus, there are lots of different types of squats, making it easy to switch up your routine and keep your muscles challenged and growing. You can always add dumbbells or other weights to your squat for a greater challenge—if you're performing bodyweight squats, consider performing them for time or for a higher number of repetitions per set to really challenge your thighs.

How to Do a Squat

Stand tall, your feet slightly wider than shoulder distance apart. Engage your core.
Press your hips backward and begin lowering your glutes toward the ground. Bend at the knees to continue the downward motion, but keep your chest and shoulders upright and forward-facing. Keep your weight distributed evenly across your feet—your heels should remain on the ground.
Squat as low as you comfortably can, keeping your knees in alignment with your toes without extending them in front of your toes. Stop when you can't comfortably squat lower.
Press through your feet and return to standing, extending your knees and hips fully as you squeeze your glutes and thighs.

Complete a set for time or reps. If you're going for time, consider performing 2-3 sets of continuous squats for 45-60 seconds. If you're going for reps, complete 2-3 sets of 15-18 repetitions. You want the last 2-3 repetitions to be challenging (but not impossible) to complete while maintaining proper form.

Walking Lunges

Walking lunges, like squats and step-ups, challenge all the major muscle groups of the lower body, including the quads, hamstrings, glutes, and calves. Walking lunges can be performed with or without added weight to make the exercise more challenging. If you're new to the exercise, it's important to note that it's a bit of a balance exercise as well, so it's best to start without weight and focus on form before adding dumbbells or a barbell to the movement.

How to Do Walking Lunges

Stand tall, your feet hip distance apart, your core engaged.
Take a wide step forward with your right foot. It should be larger than a normal step, but it doesn't need to be excessively large.
Plant your right foot securely on the ground (your heel down). Your torso should be evenly spaced between your front and back foot. Avoid leaning forward from the hips or waist.
Bend both knees (allow your left heel to lift off the floor, as needed) and lower your back knee toward the floor until both knees are bent at 90-degree angles.
Press through your feet to begin the upward phase of the lunge and as you do, lift your left foot from the ground and take a large step forward, using your right leg to help propel you up and forward as you extend your right knee and hip.
Place your left foot about 1-2 feet in front of your right foot but maintain the distance between your feet at roughly hip distance to help with balance.
Continue the exercise, this time performing the lunge to the left side.

Complete a set for time or reps. If you're going for time, consider performing 2-3 sets of alternating walking lunges for 60 seconds. If you're going for reps, complete 2-3 sets of 10-12 lunges per leg. You want the last 2-3 repetitions to be challenging (but not impossible) to complete while maintaining proper form.

Side Lunges

Like other types of lunges, side lunges work all the major muscle groups of the lower body. But, due to the lateral movement of the lunge, they also target the adductors (the inner thighs) more than most other types of lunges. Start the exercise without added weights to focus on form, but when you're ready for a challenge, try adding dumbbells or kettlebells to the movement.

How to Do Side Lunges

Stand tall with your feet together or a few inches apart. Engage your core, making sure you have good posture. You want your torso to remain upright and tall throughout the exercise.
Take a wide step out to the right with your right foot, planting your foot securely a few feet away from your left foot with your toes angled slightly outward to the right.
Press your hips back and bend your right knee, keeping it in line with your right toes as you lunge to the right side—your left leg remains straight. When you've lowered your hips as low as you comfortably can, stop the downward movement.
Push off through your right foot and extend your right knee and hip as you step your right foot back to the starting position. Continue to perform a single set to the right side before switching sides.

Complete a set for time or reps. If you're going for time, consider performing 30-60 seconds of lunges to one side before switching sides. Complete 2-3 total sets. If you're going for reps, complete 2-3 sets of 10-12 lunges per leg. You want the last 2-3 repetitions to be challenging (but not impossible) to complete while maintaining proper form.

Curtsy Lunges

Curtsy lunges are yet another great lunge variation that target your entire lower body, including your quads, hamstrings, glutes, and calves. But, just as side lunges help target the inner thighs, curtsy lunges help target the outer thighs. Start this exercise without added weight, but when you're ready for a greater challenge, perform the movement with dumbbells, kettlebells, or a barbell racked across your shoulders.

How to Do Curtsy Lunges

Stand tall with your feet hip-distance apart, your knees slightly bent, and your core engaged.
Take a step backward and diagonal across your body with your left foot so that you plant the ball of your left foot behind and to the outside of your right foot.
Bend both knees, lowering your left knee toward the floor. Keep your torso upright and forward-facing and make sure your knees track in line with your toes. Stop the movement when your back knee is a few inches from the ground and your knees are bent at roughly 90-degree angles.
Press through both feet and step your left leg back to the starting position as you return to standing. Perform a full set to one side before switching sides.

Deadlifts

Deadlifts are yet another excellent compound exercise that targets all the major muscle groups of your lower body, particularly your glutes and hamstrings. The deadlifting form is very important, so make sure you pay attention to where you're feeling the challenge (it should be centered primarily in your glutes and hamstrings, not your low back). Perform the exercise with a moderate amount of added weight, whether in the form of dumbbells, kettlebells, or a barbell.

How to Do a Deadlift

Stand tall with your feet hip-distance apart, your core engaged. Hold a pair of dumbbells in your hands at your thighs (your hands should be in front of your hips, palms facing your thighs, and your arms fully extended).
Press your hips back and hinge your torso forward from your hips as you allow the weights to "graze" the front of your thighs. Your knees should naturally bend as you press your hips backward to accommodate the movement. Your back should remain straight—the movement should be focused on the "hinge" at the hips).
Lower the weights as far as you comfortably can in front of your legs while maintaining perfect form — aim for the knee or the mid-shin, depending on your flexibility. You should feel a stretch through your hamstrings and glutes.
Engage your glutes and hamstrings at the bottom of the deadlift, and squeeze them tightly to reverse the movement, pressing your hips forward to return to standing.

Complete a set for time or reps. If you're going for time, consider performing 30-60 seconds of deadlifts. Complete 2-3 total sets. If you're going for reps, complete 2-3 sets of 10-15 deadlifts. You want the last 2-3 repetitions to be challenging (but not impossible) to complete while maintaining proper form, so once you've mastered the form, don't be shy about adding additional weight. You can also further challenge yourself with a single-leg deadlift.

Stability Ball Hamstring Curls

To really challenge the back of your thighs (your hamstrings) along with your core muscles, and to some extent, your glutes, you can try a stability ball hamstring curl. It's similar to a leg curl that you do at the gym on a piece of exercise equipment, but you can do it at home with nothing but a stability ball. Just be aware that this exercise is a balance exercise, so be sure to take it slowly and do what you can, rather than overdoing it and risking an injury.

How to Do Hamstring Curls With a Stability Ball

Lie on a mat with your feet and calves resting on top of a stability ball, your knees fully extended. Place your hands flat on the floor to the outside of your hips. This will help with balance.
Engage your core and press through your palms as you squeeze your glutes and lift your hips from the floor until your body forms a straight line from your heels to your shoulder blades. You will keep your core in this position (not moving from your hips to your shoulders) for the duration of the exercise.
Press your heels down into the stability ball and use your hamstrings to begin pulling the ball toward your hips as you bend your knees. Again, the movement should be isolated to your lower body, so your knees and hips bend as you draw the ball toward you, but your hips and torso don't lift any farther away from the ground. This helps isolate the hamstrings.
Stop and reverse the movement when the ball is almost touching your glutes. Slowly and carefully extend your knees to return to the starting position. Continue for the duration of the set.

Complete 2-3 sets of 8-12 hamstring curls.

A Word From Verywell

Thigh toning exercises are a great way to build muscle and strength in your legs that can help enhance your overall health and fitness. That said, if you're new to exercise, it's a good idea to talk to a trainer to get tips and pointers on proper form to help prevent the likelihood of injury.

Frequently Asked Questions

How long does it take to tone your thighs?
"Toning" your thighs is really about developing strength (building muscle) and experiencing body composition changes that help you see the muscles under your skin. The most efficient way to get a "toned" look is to maintain a consistent exercise routine in conjunction with a healthy eating plan focused on whole foods. Depending on your personal plan, your personal starting point, and your overall goals, it's hard to say exactly how long it will take to get the "toned" look you're trying to achieve.
Learn More: Can You Really Tone Your Body With Just Exercise?
What are the benefits of thigh toning exercises?
Thigh toning exercises are really strengthening exercises. These exercises help develop the strength and stamina of some of the largest muscle groups in your body—muscles that are heavily involved in most daily movements including walking, standing up and sitting down, and climbing stairs.
Learn More: Hamstring Exercises for Stronger Legs
Does walking tone your thighs?
Walking is an excellent physical activity that targets and uses the major muscle groups of your lower body, including the muscles of your thighs. So certainly, if you're just starting out with exercise, a walking program may help strengthen your quadriceps and hamstrings, initiating the strength development that plays a role in achieving a "toned" look.
Learn More: Does Walking Build Muscle?

By Laura Williams
Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine.

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