Simple Outer Thigh Workout
With 3 Outer Thigh Exercises

This page has a simple outer thigh workout that you can do at the gym.

If you've read my page on outer thigh exercises than you know that much of the outer thigh is made up of the quadriceps muscles that work on the knee. The outer hip / glute muscles pull the hip out to the side, but they only go down to the top of the thigh bone.

So if you want to work your "outer thigh" you should do leg exercises that work your quadriceps and hip abductor muscles.

Here are three outer thigh exercises you can do at the gym. You can click on the picture to read more about the exercise.

Outer Thigh and Hip Workout

Outer Thigh Exercise #1: Seated Abductor Machine

The first exercise in the workout is the seated abductor machine. This is an isolation exercise for the muscles in the hip that pull the hip out to the side. It serves as a way to fatigue the outer hip muscles before the next two exercises.

outer thigh workout

Perform 2-3 sets of 12-15 repetitions.

Outer Thigh Exercise #2: Ball Squats

Ball squats are a great exercise for every muscle in the lower body. Anytime you are standing up the outer hip muscles work to stabilize the pelvis and hip. All standing leg exercises work the muscles on the outer hip.

Ball squats also work the quadriceps on the front of the thigh, the hamstrings on the back of the thigh and the butt muscles.

outer thigh workout

Perform 2-3 sets of 12-15 repetitions.

Outer Thigh Exercise #3: Side Lying Leg Lifts with Ankle Weights

Side lying leg raises will definitely fatigue the muscles on the outer hip, especially after doing the first 2 exercises.

If you don't have ankle weights you can do this exercise without added weights. The weight of your leg will challenge your muscles.

outer thigh workout

Perform 2-3 sets of 12-15 repetitions on each side.

Conclusion

You can do this outer thigh workout in straight set fashion or circuit fashion. A straight set workout focuses on one exercise at a time; whereas, a circuit workout moves from one exercise to the next with little to no rest in between.

Make sure you warm up before and stretch after your workout.

Yours in Health,
Dr. Charles PT/PT

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