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Thigh exercises

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The thigh is a collection of several distinct muscles and muscle groups, including the sartorius, adductor longus, abductor brevis, and gracilis muscles.  All together these muscles facilitate every motion of the hip, from extention to abduction.  Because of this, the thigh is one of the most essential portions of the body to human mobility, particularly walking, running, and jumping.  Keeping the muscles strong and durable is important for anyone, not just bodybuilders or those looking to greatly define their musculature. 

Because of the many muscles and their combined bulk and power, the thigh is one of the more powerful areas of the human anatomy.  This enables a number of different thigh exercises, some of which are more useful than others.  Listed below are three of the most time-tested thigh exercises, along with a description of the motions included and any equipment needed.

Leg Extensions: This exercise is done on a leg extension machine or on a weight bench with a leg extention attachment.  Start by sitting at the machine with the back flat against the seat and the shins hooked behind the lifting pad.  Using the thighs, lift the weight up by pressing against the pad until the legs are straight but not locked.  Hold the position for a moment then gently lower the legs back to the starting position.  This exercise requires either a leg extension machine or a weight bench with a leg extension attachment and sufficient free weight to do the exercise.

Squats: This exercise is usually done with a barbell, though dumbbells can be used as well, as can a squat machine.  Begin by standing with the barbell resting behind the head on the shoulders.  Keeping the back straight, slowly bend the legs until the knee forms a 90 degree angle with the floor.  Pause then smoothly power back to standing position.  Remember not to lock the legs at the top of the lift and not to dip too low, where injuries are likely to happen.  The squat can be adapted by changing foot position and length between feet to target different portions of the hip, making the squat one of the most adaptable thigh exercises.  The only equipment required are dumbbells or a barbell and sufficient weight, though a power rack is essential for the safety anyone performing squats without a spotter.  A squat sled or leg press machine also provide similar workouts.

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