Thigh and leg exercises aren't just about body shaping. They also keep you moving all day, so working your lower body is really important. We'll go over it in this article.

Lots of people skip thigh day because they think running, cycling, or treadmill workouts are enough. But that's wrong. You should set aside at least one day just for thigh exercises.

Workout duration:

Each exercise takes15 to20 minutes.

Equipment used:

 
2Dumbbell

kettelball

Resistance band

Chair or box

Add 5 or 6 Exercises for your routine, your daily workout to see fast results.

First exercise: Goblet squat

Stand with your back straight and tight and your feet shoulder-width apart. You can hold a kettlebell in front of your chest to make the exercise more effective. Then move your body like you're sitting on a chair. Keep an eye on your back, keep it straight and tight. You can use a chair when you start the exercise.

Repeat the exercise3Sets and each set has 12 reps.

Second exercise: Banded lateral walk

Put a small resistance band on your thighs. Make your feet shoulder-width apart with a slight bend and keep your back straight. Then move right and left.

Do 10 reps of this exercise, repeat it three sets.

Third exercise: Single leg deadlift

Hold a dumbbell in both hands, you can start with light weights. Then move your left leg until it's parallel to the ground, and on the other side the dumbbell almost touches the floor. Then go back to your normal position.

Repeat this exercise 12 times, in three sets.

Exercise four: Sumo deadlift

Stand with feet a bit wider than shoulder width, hold dumbbells in your hands, bend inward, keep your back straight.

Repeat this exercise 12 times, three sets.

Exercise five: Lateral lunge

Stand with feet aligned with shoulders, hold dumbbells in your hands, arms hanging down, take a big step to the right, lower yourself down, keep your back straight and left thigh straight, stay like this for 5 seconds, then stand back up.

Repeat 3 sets, 12 reps each side.

Exercise six: Thruster

Hold a dumbbell in both hands, raise them up, and keep your feet shoulder-width apart. Your body should be completely straight in this exercise. Lower down, then push your body back up to stand. This exercise works your arms and lower body together.

Repeat the exercise for three sets, each set12 reps.

Exercise seven: Suitcase deadlift

Hold a dumbbell in your left hand, keep your feet shoulder-width apart, then bend down until the dumbbell reaches your knees. At this time your back is parallel to the ground and should be straight. Your right hand is a bit away from your body and tight. Press down on your heels during the movement. This exercise works the lower body and abs at the same time.

Do this exercise in sets of 10 reps, switching the dumbbell each time.

Exercise eight: Bulgarian split squat

Stand in front of the stairs holding a dumbbell in each hand. Put your left foot on the step, then bend your right leg as much as possible. Make sure your back and shoulder stay steady and don't bend. Press down on your right foot during the exercise.

Repeat one set for each leg, every set 12 Reps.

Exercise nine: sumo squat

Open your feet a bit wider than shoulder width, then turn your toes out slightly so your feet point outward. Hold the dumbbell between your thighs, bend your knees into a squat, then push yourself back up. Don't move your arms holding the dumbbell.

Repeat the exercise 3 sets, every set 12 Reps.

Exercise ten: banded hip thruster

Lie down on the ground and put a resistance band around your thighs, just above the knees. Then lift your lower body off the ground as much as you can.

Do 15 reps of this exercise and repeat. 3Sets.

Exercise eleven: calf raise

Stand straight and spread your feet a bit wider than shoulder width. Don’t forget to pull your belly in tight. Lift your body up and press on the balls of your feet. Pause for a moment, then lower your whole foot back down.

Do 15 reps of this exercise and repeat for 3 sets.

Exercise twelve: reverse lunge

Stand with your feet about shoulder width apart, then step back with your right leg and lower until your knee almost touches the ground. You can hold dumbbells in both hands if you want. Then push yourself back up to standing and repeat with the other leg.

Do 3 sets of it, each set 12 reps.

Exercise thirteen: good morning

Stand with feet apart and parallel to shoulders, hold a dumbbell behind with both hands, then bend forward keeping your back and feet straight, lean until your upper body is parallel to the ground. Hold for 5 seconds then push yourself back up.

Repeat this exercise for 3 sets, each set 12 reps.

Exercise fourteen: prisoner walk

Stand with feet a little wider than shoulders, put your hand at chest level, then squat down alternately on each foot. Keep your hips tight the whole time. Lower your feet until your knee touches the ground.

Do this exercise in 3 sets, 12 reps each, alternating between left and right foot.

Exercise fifteen: curtsy lunge

Stand with your feet parallel at hip width, hold a dumbbell in each hand, then take a big step back with your right foot, passing behind your left foot, bending the leg until the knee touches the ground.

Do this exercise in 3 sets, each set has 12 reps per leg.

Exercise 16: step up

Stand in front of a box or step, lift the dumbbells right in front of your chest, place your left foot on the box and push your body up until your right leg makes a 90-degree angle. Keep your back straight and tight.

Do 3 sets of this exercise, each set 12 reps.

Exercise 17: pistol squat

Stand and open your feet to have a comfortable distance between hips, then move like you are gonna sit but lift your right foot parallel to the ground. Lower your body as much as you can, keep your back straight and upright, then press down with your left foot to keep balance.

Repeat this exercise 12 reps per foot, 3 sets per foot.

Exercise 18: mini band step out with left leg

Place the small resistance band just above the heel, bend a little keeping your back straight, then lift your left foot to your waist level and bring it back in again.

Repeat this exercise for 20 continuous reps only.

Exercise 19: mini band clamshellsba

Lie on your right side with a slight bend in the knee. Put the resistance band around your thighs just above the knees. Then lift your body with your right arm at a 90-degree angle. Place your left hand around your waist to help keep balance, then move your left thigh up and down.

Do this exercise 10 reps for each side, one set only.

Exercise 20: mini band kickback

Start on hands and knees, put the resistance band around your right foot and left thigh. Move your right leg back until it's straight. This move is like kicking a ball backwards. Keep your leg straight for a few seconds.

Repeat this exercise 15 times on each side, 3 sets total.

Exercise 21: laying lateral leg raise

Lie on your right side and support yourself on your right elbow, which should be parallel to your shoulder. Keep your left leg on top of your right leg. Raise your right foot as high as you can, hold for 5 seconds, then slowly go back to the start.

Repeat this exercise once for each leg,12 time.

Exercise 22: rainbow kick

Get on your hands and knees with hands and knees parallel, shoulders right above the head. Keep your back tight and toes touching the floor. Lift your right leg and try to draw an arc behind your body with it, then return to start.

Do this exercise 15 times for each set of the three sets.

Exercise 23: Glute bridge

Lie on your back and bend your knees. Try to lift your hips up by pressing your feet down. Hold for more than 5 seconds then lower slowly.

Repeat this exercise for three sets, each set has 12 reps.

Exercise 24: Single leg glute bridge

Lie on the floor, stretch your arms by your side, bend your left leg, lift your right leg to the ceiling, keep your right leg tight and straight. Lift your hips as high as you can.

Do 15 reps of this exercise, 3 sets for each leg.