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Upper Leg Exercises for Strength

Strengthen and build your upper legs with our curated list of exercises. Detailed instructions and tips are provided to help you achieve your fitness goals.

Nurudeen performs an upper leg exercise: Split squats

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  1. Squats: A foundational lower-body exercise where you bend your knees and hips to lower your body, working the quads, hamstrings, glutes, and core.
  2. Lunges: A single-leg exercise where you step forward or backward, bending both knees to engage the quads, hamstrings, and glutes.
  3. Leg Press: Performed on a leg press machine, you push a weighted platform away from your body using your legs, targeting the quads, hamstrings, and glutes.
  4. Bulgarian Split Squats: A single-leg squat variation where your rear foot is elevated on a bench, emphasizing the quads and glutes of the front leg.
  5. Deadlifts: A compound movement where you lift a barbell from the ground by hinging at the hips, engaging the hamstrings, glutes, and lower back.
  6. Step-Ups: A lower-body exercise where you step onto a bench or platform, engaging the quads and glutes as you lift your body.
  7. Leg Curls: Performed on a leg curl machine, this exercise targets the hamstrings by curling the legs toward the body against resistance.
  8. Leg Extensions: A machine exercise focusing on the quadriceps by extending the legs against resistance while seated.
  9. Sumo Squats: A squat variation performed with a wide stance, targeting the inner thighs (adductors) and glutes.
  10. Walking Lunges: A dynamic lunge variation where you take steps forward into lunges, engaging the lower body muscles throughout the movement.
  11. Front Squats: A squat variation where the barbell is held in front of the shoulders, emphasizing the quads and upper back.
  12. Hack Squats: A squat variation performed on a hack squat machine, where you push against a weighted platform while your back is supported, focusing on the quads and glutes.
  13. Glute Bridges: Lying on your back with knees bent, you lift your hips towards the ceiling, engaging the glutes and hamstrings.
  14. Single-Leg Deadlifts: A unilateral exercise where you hinge at the hips while balancing on one leg, targeting the hamstrings, glutes, and improving balance.
  15. Thigh Abductor Machine: A machine exercise that isolates the outer thigh and glute muscles by pushing against resistance with the legs apart.

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