7 Effective At-Home Exercises For Toned Thighs

Knee High to Single Leg Forward Bend

"This exercise challenges your balance, while working on your lower body, glutes, inner thighs, and core.
Stand on one foot, while attempting to lift the other knee up towards your chest in a slow and controlled manner. Following this, move your knee to kick your leg back, stretching your hands straight out, parallel to the floor. Hold this position. Next, bring your leg back to a high-knee position. Draw your hands above your head and hold. Without putting your leg down, repeat this movement on the other side."

Reps: 12/15

Fire Hydrant Side Leg Kick

"The fire hydrant is an excellent exercise for strengthening your gluteus maximus. Some variations also work the abdominal muscles, toning and strengthening your core. As the biggest muscle in your pelvis and hip region, your glutes control three major hip movements. Go on all fours, wrist below shoulders and knees below hips. Lift your knee towards the side and hold. Keeping your knee up, straighten your leg and flex your feet. Hold this position. Bend your knee and lower it. Repeat this movement on the other side as well."

Squat to Alternating Knee to Elbow

"This exercise works on the lower body, glutes, thighs, and obliques. Begin in a squatting position, toes turned outward. Stand and lift one knee up to the side, towards your elbow. Lower down to squat. From the squatting position lift the opposite knee to the side. Repeat on alternating sides."

Reps: 20

Iso Kneeling Hip Thrusts

"This exercise primarily works the glutes. Kneel on your mat with one leg stretched out to the side. From your kneeling position push your butt back and lower it towards the floor, until your butt touches your heel. Next, lift and squeeze your glutes. Hold the position and repeat."

Reps: 20

Squat to Inverted Knee

"This exercise works on your lower body and glutes. Begin in a squatting position. From there, turn one knee in an inverted position and hold. Return back to a squatting position and hold. Repeat on the other side once your reps are over. While doing this exercise, you will feel your thighs and glutes burn. Stay in the squatting position and do not move. Breathe."

Reps: 15/20

Good Mornings to Squat Pulses

"Start with the good morning pose. Bend forward, feet-hip width apart, and the knees slightly bent. From there, move to a squatting position. Pulse there twice and return back to the good morning pose. Repeat."

Reps: 20

Backward Touches

"This exercise works the glutes, lower body, and thighs. Begin with the feet together in a squatting position, hands by your ears overhead (imitate a chair pose). From there, lift and move one leg back to tap the floor behind. Hold the position. Draw the leg back into a squatting position. Hold the squatting position till you finish all your repetitions. Breathe. Pro-tip: While performing this exercise avoid arching your back. Focus on tucking your tummy in.

Reps: 15 each side