Are you on the lookout for an effective way to tone and strengthen your thighs? If so, then look no further! This article will provide you with the top 5 thigh exercises for beginners that are guaranteed to help you get the results you desire. These exercises are easy to do, require minimal equipment, and can be done from the comfort of your own home. So get ready to start toning those thighs and building strength!

5 Best Thigh Exercises For Beginners

The five exercises mentioned below focus on the three major leg muscles: 

  • Quads
  • Glutes
  • Hamstrings.

Whether you’re trying to find the best quad exercises to help develop mass or to tone your legs, these leg exercises should be included in your leg day workout. 

Split Squat (Lunge)

Split Squat (Lunge) strengthens the muscles in the legs, such as the hamstrings, quads, glutes, as well as calves, as a lower body exercise. Moreover, because it’s a one-leg exercise, your core works extremely hard to keep you balanced.

To perform this thigh exercise, place one foot about three feet ahead of the other, with both toes pointing in the same direction. Next, pull the shoulders back and hold the chest high as the back knee is slowly lowered until it’s an inch from the ground. After that, drive the front heel and extend the back leg in order to come back to the starting position. Ensure that you don’t lean too far forward, and focus on keeping the chest up as you go back up. Do all the repetitions on one side before repeating on the other. You can join any online fitness class to get personalized attention and achieve your fitness goals. 

Dumbbell Deadlift

This exercise allows you to use the largest muscle groups in your body, which are your hamstrings, glutes, back, and core).

To perform this exercise, take two dumbbells in your hands with your palms facing your body. Bend forward at the hips while slightly bending your knees, lowering the weights directly in front of your legs. Keep your weight in your heels & your shoulders back while raising your chest slightly. Take a brief pause at the bottom, and then use your hamstrings and glutes to help you stand up. At the top, thrust your hips forward and contract your glutes. Do this continuously while keeping your back flat. 

Read more: Parsvottanasana (Intense Side Stretch Pose): Steps & Benefits

Back squat

Back squats are an excellent progression from the basic bodyweight squat. You’ll gain strength in your glutes, glutes, hamstrings, and core, as well as increase your power.

To work on the back of your body, including your glutes and hamstrings, do a back squat. To start, place a barbell on your upper back and position your feet shoulder-width apart with your toes slightly turned out. Squat down by pushing the hips back and bending your knees. Ensure that your knees don’t collapse inwards when you lower yourself till your thighs are parallel to the floor. Push up to the starting point and repeat.

Lateral lunge

Lateral lunges are a great way to increase balance, stability, and strength. Moving side to side works your inner and outer thighs and could reduce the visible signs of cellulite. 

To perform this exercise, you need to stand with both your legs wider than your hips and bend your left knee so that you’re sitting back into your left hip. While keeping your right leg as steady as you can, lower your left leg until your knee forms a 90-degree angle. Then, push up to the initial position. When you repeat, ensure that you do the same number of reps on each side.

Bulgarian Split Squat

The Bulgarian split squat is a workout that targets the leg muscles, such as the quadriceps, hamstrings, gluteus, and calves. Additionally, as it is an exercise that utilizes only one leg, your abdominal muscles are forced to provide extra stability and balance.

To do this exercise, stand a couple of feet away from a bench or step which is at knee height, with your back to it. Lift your right leg behind you & place the top of your foot on the bench. Lean forward slightly at the waist and then bend your left knee as you lower your left thigh until it is parallel to the ground. Using your left foot, push yourself up until you are standing again.


It is essential to keep up with your leg exercises since these are a major element of your general wellness. Furthermore, it is simpler for your body to adjust to the exercises and form beneficial behaviours that will help you to accomplish your physical fitness objectives.

Having powerful leg muscles gives your body equilibrium, something that cannot be done when you concentrate just on your upper body.

We hope this article becomes your beginner’s guide to thigh exercise. If you need assistance from the best fitness trainers in India, 6262 Fitness has experts who are dedicated and with tons of experience in this field. You can reach them at 9769942205 or