How to Do a Standing Outer Thigh Lift

Working the outer-thigh area is a tough job. The muscles of the outer thighs are called the quadriceps, and they are some of the strongest muscles in the body. Standing outer-thigh lifts work the quadriceps and backside, helping to strengthen and tighten the muscles. Often called the “saddlebags,” the outer thighs don’t really do much during the course of a day. (Except for sitting, of course.) Thus, we have the spreading and accumulation of fat and cellulite in this area that makes for uncomfortable jeans and a pear shape. But it is possible to tone this problem area with commitment and consistent exercise.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Resistance bands (if you choose)

How to Do a Standing Outer-Thigh Lift

1. Stand with your right shoulder next to a wall for balance. Your head should be facing forward, your arms at your sides, and your back straight with the shoulders aligned. Your feet should be together, posting forward.

2. Place the fingertips of your right hand against the wall for balance. Tighten your abdomen to increase your stability. If you’re feeling stable, you can place both hands on your hips.

3. Lift your left foot sideways in a flexed position at a 45-degree angle. Your knee should not turn inward or outward, but be facing forward. Hold for a three count and return to a closed position. Don’t place the foot on the floor.

4. Keep breathing evenly as you perform this exercise. Exhale as you lift your leg; inhale as your lower your leg.

5. Continue raising and lowering the leg to the 45-degree angle 10 to 20 times. Repeat with the left leg. Make sure you don’t roll your hips forward or backward. Your body should remain still, except for the motion of your leg.

6. Add resistance to your standing outer-thigh lifts by adding resistance bands to your ankles. Make sure to maintain correct posture. Don’t turn your hips. And remember to breathe correctly.

Tips & Warnings

• Any exercise targeting a specific area should be complemented by a cardio workout. Try alternating, doing standing outer-thigh lifts one day and a cardio the next. Working to tone the entire body (rather than merely spot training) will bring faster results than simply performing this exercise alone.

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