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How To Exercise Your Thighs With Free Weights

How To Exercise Your Thighs With Free Weights

Get the shape and tone of your legs that you have always dreamed of with this resistance band workout. Use our easy-to-follow guide every day for just one month to see the results. Get those thighs you've always wanted.

Step 1: You will need

  • 1 adjustable bench
  • 1 resistance band, available form most sports shops
  • Comfortable clothing
  • footwear
  • 1 mat

Step 2: Exercise 1, Lying leg lift

Step 3: Start position

Begin by positioning yourself on the mat with your knees bent, feet inside the resistance band. Make sure the resistance band is secured or fastened to something heavy and sturdy. We're securing our band to a weights bench.

Step 4: Lowering and lifting

Bend your knees whilst raising your arms in front. Push with your heels and straighten your legs whilst bringing your arms and hands to your thighs.

Keep all your weight on your heels and your knees behind your toes.


It is important not to fully extend or lock out your legs at the knee joint. This puts pressure on the joint instead of the muscle.

Step 5: Breathing

For this exercise, whilst you lower you need to breathe in through your nose.

When you lift your body back up to the starting position, you need to breathe out through your mouth.

Step 6: Review

Once you are familiar with the movements perform 15 repetitions of this exercise.

Step 7: Exercise 2, Outer thigh lift

Step 8: Start position

Re-arrange the band so that it is no longer secured, fold it in half and put it around your ankles. Lie sideways on the mat. Support your body with your hands.

Step 9: Lowering and lifting

Lift your top leg upwards whilst using the band as resistance for your outer thigh.

Lower your leg back to the start position to complete one repetition.

Step 10: Breathing

For this exercise, whilst you lower you need to breathe in through your nose and then when you lift your leg up, you need to breathe out through your mouth.

Step 11: Review

Once you are familiar with the movements perform 15 repetitions of this exercise.

Step 12: Exercise 3, Inner thigh lift

Step 13: Start position

Place the band aside. Continue lying on your side but this time with your top leg bent and your foot flat on the floor. Your lower leg should be extended. Support your body with your hands.

Step 14: Lifting and lowering

Lift your bottom leg upwards to work your inner thigh.

Then lower your leg back to the start position to complete one repetition.

Step 15: Breathing

The breathing is exactly the same as the first two exercises. Remember to keep your breathing steady with the movements.

Step 16: Review

Once you are familiar with the movements perform 15 repetitions of this exercise on each leg.