inner thigh lift

The inner thigh lift conditions the muscles in opposition to those conditioned in the outer thigh lift. It strengthens the inner thigh by requiring the leg to move toward the midline of the body.

Step 1
Lie on your right side with right arm extended out straight, head resting on arm. Place your left arm in front of your chest for support. Keep your hips aligned. Bend left leg in front of your body with inner foot resting on floor.

Step 2
Lift right leg up toward the ceiling, concentrating on pressing up. Lower the leg, resisting the movement on the way down. Repeat for 8 times. Repeat on the other side and progress to 3 sets of 8 on each side.

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compound joint press

The compound joint press is called "compound" because it uses more than one joint action. It strengthens the outer thigh, hip, quadriceps in the front of the thigh, and gluteals in the buttocks.

Step 1
Lie on your right side with right arm extended out straight, head resting on arm. Place your left arm in front of your chest for support. Keep your hips aligned, bending your right leg for a wide base of support. Lift leg slightly. Hold abdominal muscles in tight.

Step 2
Lift left leg up and out from hip socket on count 1. Use a smooth and controlled lift.

Step 3
Bend left leg at the knee on count 2 and straighten it through the knee joint on count 3, moving slowly. Do not lock your knee joint. Slowly lower leg to starting position on count 4. Repeat for 8 times. Repeat on other side. Progress to 3 sets of 8 on each side.

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butt and thigh press

In the butt and thigh press, the outer thigh and hip muscle groups are in a static contraction, while the quadriceps in the front of the thigh and gluteals in the buttocks perform the movement that extends the leg at the hip and knee.

Step 1
Lie on your right side with right arm extended out straight, head resting on arm. Place left arm in front of chest for support. Keep hips aligned, bending right leg for a wide base of support. Lift left leg so that knee is parallel to the floor and foot is 4 inches from floor. Keep abdominal muscles held in tight.

Step 2
Bend left leg slightly, using the hip and knee joints, through a short range of motion and then straighten. Don't lock your knee joint when straightening. Always move with a slow and controlled motion. Concentrate on the contraction through the butt and thigh. Repeat for 8 counts and rest. Repeat on the other side.

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outer thigh press

The outer thigh press strengthens the hip and outer thigh muscles by contracting them through a short range of motion.

Step 1
Lie on your right side with right arm extended out straight, head resting on arm. Place your left arm in front of your chest for support. Keep your hips aligned, bending your right leg for a wide base of support. Lift left leg so that knee is parallel to the floor and foot is several inches from floor.

Step 2
Press left leg up several inches for a short range of motion and return to starting position. Remember to exhale on exertion. Repeat for about 8 times. If your muscles should fatigue, rest and continue when you are ready. Repeat on the other side. Progress to 3 sets of 8 on each side.

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outer thigh lift

The goal of the outer thigh lift is to strengthen the hip and outer thigh. The movement requires moving the leg away from the midline of the body.

Step 1
Lie on your right side with right arm extended out straight, head resting on arm. Place your left arm in front of your chest for support. Keep your hips aligned, bending your right leg for a wide base of support.

Step 2
Lift left leg up and out from hip socket. Lift out for 2 counts and lower for 4 counts, resisting as you lower your leg to starting position. Repeat for 8 times. Repeat on the other side. Progress gradually to 3 sets of 8 on each side.

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introduction to leg exercises

The range of leg exercises included in this workout routine tone not only the major muscle groups in the legs but the gluteals as well. Strengthening these powerful muscles -- which allow you to run, jump, and climb stairs -- can make it easier to participate in your favorite activities, from gardening to playing basketball. Remember: It's important to perform leg exercises that target all the major muscle groups so as not to create a strength imbalance.

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