Bodybuilding Forums

OUTER THIGH DEVELOPMENT
Front Squats
Hack Squats
Any Squat or Leg Press with toes pointed straight and the feet close
together Abductor machines and movements

INNER THIGH DEVELOPMENT
Lots of Lunges-a very valuable inside thigh exercise
Straight-Leg Deadlifts
Any Squat or Press movement with the toes turned outward with a relatively wide foot stance Adductor machines and movements

FRONT SWEEP OF THIGHS
Hack Squats with a block under the heels to further stress the quadriceps
Sissy Squats
In developing the thighs, it is helpful to vary your foot position when doing various thigh movements:

FOR OVERALL DEVELOPMENT
Feet shoulder-width apart
Toes pointed slightly out

FOR OUTER THIGH (VASTUS LATERALIS)
EMPHASIS
Feet close together
Toes pointed straight ahead

FOR INNER THIGH (ADDUCTORS) AND FRONT THIGH (VASTUS MEDIALIS)
EMPHASIS
Feet relatively wide apart
Toes pointed out at a wide angle