Does anyone know any good excercises to streghten the thigh muscles.?

Question

I run cross country and play soccer so I need to have strong legs.
Any good adivice?

Answer 1

Wall sits

Sit with your back against a wall, your thighs parallell to the floor and your calves at a 90 degree angle to your thighs. Hold this pose for as long as you can. Rest for a minute, or until the burning sensation stops, whichever comes last, then hold the pose again. Try to hold it for at least 45 seconds at a time. Work your way up to three sessions of 45 seconds each.

Lunges

Take a pair of light dumbbells and walk with long strides so that your forward leg is bent at a 90 degree angle and your back knee almost touches the floor. Take 20-24 steps in this manner (you may have to cross your house/gym several times). Rest for 1-2 minutes, repeat twice.

Squats.

Stand with a heavy dumbbell in each hand loosely at your sides, squat down, then push your feet into the floor to bring yourself back up to a standing position. Try to hold the dumbbells as loosely as possible so your legs do most of the work. 10-12 reps, 2-3 sets, 1 min rest in between sets.

Leg curl.

Lie on your stomach with your hands together under your forehead and grip a heavy dumbbell between your feet (you should be wearing sneakers for all of these exercises). Bend your knees and bring the weight up until it's just over your thighs. Return your legs to the starting position. You should feel it in your thighs and glutes. Keep the motion steady and controlled, especially going down. If it's jerky or you let the momentum do the work for you, you won't get as much benefit from it. 10-12 reps, 2-3 sets, 1 minute's rest between sets.

You can do these in any order, but I recommend you start with the squats as they work the entire upper leg, then move on to the others which isolate individual muscles in the thighs.

Answer 2

Tai Chi is very good for the entire body, but it does put a lot of emphasis on the legs.

Also there are some yoga poses that are very good for leg strength.

And an exercise call a "wall sit" is good for leg strength...place your back against a wall and ease your way down until the thighs are horizontal, as if sitting in a chair...at first you may not be able to hold this for an extended period, or you may not be able to get your thighs completely horizontal....take it easy and work into it slowly as with any exercise.

Good luck.

Answer 3

Squats! Squats! Squats! I play tennis and we have to do weight training to get stronger... We have to do the squat press machine, slideboards, and leg curls for our thigh strength! Try those at a gym!

Answer 4

Try the site listed below for several thigh exercises with descriptions and animations that show how to do them.

Answer 5

steppers usually have them at the gym

Answer 6

squats

Answer 7

SQUATSSSS and climbing stairs