Outer thigh Exercises?

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    Outer thigh Exercises?

    What is a good workout for my outer thighs and Lower/Upper Hips??

    #2
    Just Out
    https://darebee.com/workouts/cellulite-workout.html

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      #3
      I am not an expert and I am just writing it from what I have learned from internet research and my experience.

      If you look at the thigh from the side, you can see part of your quads, hamstring, and glutes/hips. You can't really just train your outer thigh because for example the quads cover a wide area, and if you train it you train the whole thing, not just the outer part. A lot of the Darebee difficulty 3 lowerbody strength and tone workouts are good for your goal. Some are more leg focus while some target more the hips. You can also go for difficulty 4 or 5 if you want.

      It might be helpful to talk a bit about the hips. It includes glute maximus, medius, and minimus. Approximately, the "upper hip" is the glute medius while the "lower hip" is the glute max. The glute max is responsible for hip extension. When you stand on one leg and swing the other back and forth, the backward motion would be hip extention and the forward being hip flexion. This muscle can be strengthened by exercises that generally look like the first 6 in the P.S. workout and bridges (the 7th) (basic, single leg, etc.). Then the glute medius is responsible for "side movement" like side leg raises, and stablizing the pelvis when you do single leg/side exercises, such as in lunges, jumping lunges, single leg balance, etc. If your glute medius is weak you will wobble a lot during these one sided exercises.

      So squat is definitely the way to go because it works both your quads and glutes (mainly glute max?) and there are multiple variations. Lunges is nice, too, because you get to train your quads and balance at the same time. Side leg raises (standing version) are also great because it helps increasing flexibility beside working out your glute medius and increasing balance. It's actually my favorite exercise, but you want to build your mind-body connection. In this case you consciously try to raise or pull your leg up with your side hip and side waist, and from my experience if you have relatively nice core strength you feel your side hip at work more obviously during the raises. Sometimes it also seems to stretch/engage my lower back.
      Attached Files

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        #4
        Ok kandy you've officially become an expert on glute max and similar

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          #5
          kandy great post. Not to mention that most of the "outside" of the thigh is also covered by the IT band (a thick sheath of fascia) which keeps the whole lot working in a coordinated fashion... and can also be prone to inflammation.

          XxXKiarraXxX what are you looking to do? Strenth train? Increase mobility?

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            #6
            For outer thighs: basically, anything that requires you to move the leg (straight or bent) away from the centerline of the body (aBduction) while keeping the toes in line with the knees - standing/lying/kneeling side leg raises, side kicks (without rotating the leg outward), clam shells. If you want to make it harder, you can use an elastic band/ankle weights for more resistance.

            For hips, aside from what kandy has already mentioned - leg/hip extensions like drinking bird, deadlift, good mornings, prone hip extensions (like swimming but without the arms), prone leg curls.

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