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When it comes to leg workouts, the outer thighs don’t always get the attention they deserve. Sure, squats and lunges are great, but if you want to target that outer thigh area (aka the hip abductors), you need a more strategic approach.
Whether you’re looking to create a balanced leg shape, improve stability, or just feel stronger in your movements, these exercises will help you build strength and definition. Bonus? They can also enhance hip mobility and prevent injuries.
The Best Exercises to Tone and Strengthen
1. Side-Lying Leg Raises (Simple but Effective!)
This one may seem basic, but don’t underestimate its power. It directly hits the outer thigh muscles while engaging your core.
How to do it:
- Lie on your side, legs stacked.
- Keep your core tight and lift your top leg toward the ceiling.
- Lower slowly and repeat.
Want an extra challenge? Add ankle weights or resistance bands!
2. Lateral Band Walks (Feel the Burn!)
If you’ve ever tried these with a resistance band, you know they work. They fire up the outer thighs and glutes instantly.
How to do it:
- Place a resistance band around your thighs (or just above your knees).
- Get into a half-squat position.
- Step side to side while keeping tension in the band.
Pro tip: Don’t rush—controlled movements make all the difference!
3. Curtsy Lunges (Because Regular Lunges Are Too Mainstream)
Not only do curtsy lunges hit the outer thighs, but they also engage your glutes and inner thighs for a full lower-body burn.
How to do it:
- Step one leg diagonally behind the other, lowering into a lunge.
- Push back up to standing.
- Switch legs and repeat.
Want to level up? Hold dumbbells for added resistance.
4. Clamshells (Small But Mighty!)
These may look easy, but the burn is real—especially if you use a resistance band.
How to do it:
- Lie on your side with knees bent.
- Keep your feet together and open your knees like a clamshell.
- Lower back down and repeat.
Tip: Slow and controlled is key—don’t rush the movement!
5. Skater Jumps (Power + Definition!)
This dynamic move isn’t just great for toning—it also builds explosive strength and improves agility.
How to do it:
- Jump side to side, landing softly on one leg.
- Use your arms for momentum.
- Keep your movements quick but controlled.
Modify if needed: Step instead of jumping to reduce impact.
Final Thoughts
Targeting your outer thighs isn’t just about aesthetics—it’s about strength, stability, and injury prevention. Whether you’re walking, running, or just climbing stairs, these muscles play a big role in everyday movement. Try adding these exercises to your routine 2-3 times a week, and trust me, you’ll start feeling the difference. Got a favorite outer thigh move? Drop it in the comments—I’d love to hear what works for you!
