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5 Best Strength Training Exercises To Get Rid Of Jiggly Thighs, Trainer Says

Lifting weights will help build muscle and firm up that area fast.
FACT CHECKED BY Alexa Mellardo

Besides the stomach and love handles, one of the most difficult areas of the body to tone and tighten up are the legs. Many of my female clients want to achieve lean, toned legs that don't jiggle, and the best way to get rid of jiggly thighs is by doing strength training exercises. This is because lifting weights builds muscle and helps firm up that particular part of the body. However, many people don't choose the proper exercises for their lower body training, and that's where we come in to help with these trainer-backed tips.

In order to firm up your legs, you should choose movements that target all parts of your legs—aka your quads, hamstrings, and glutes. I favor the order and format of starting with a squat movement, then moving on to a single-leg exercise before ending with hamstrings/glutes and an isolation exercise. This is a super simple flow you can follow along with, and it has worked wonders for my clients' legs.

If you're looking to get rid of jiggly thighs, then you'll need to perform these 5 strength training exercises. Add a few of them to your current routine, or perform them all as a full leg day. Read on to learn more, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Barbell Back Squat

trainer doing barbell back squat
Tim Liu, C.S.C.S.

To perform the barbell back squat, begin by placing the bar comfortably on your upper back (not your neck). Grab the bar with both of your arms, outside shoulder-width, making sure the bar is absolutely secure. Un-rack the bar, take two steps back, and stand tall. Tighten your core, push the hips back, and squat straight down until your hips are parallel to the floor before coming back up. Perform 3 sets of 6 to 8 reps.

Related: The 3 Best Strength Training Exercises To Shrink Belly Fat Fast, Trainer Says

Bulgarian Split Squat

bulgarian split squat
Tim Liu, C.S.C.S.

Position your back foot up on a bench with either the top of your foot or the ball of your foot. Step out about 2 to 3 feet. When you're in position, lower yourself down under control while keeping the back knee bent as you descend. Drive through with your front heel to return to a standing position, and repeat. Complete 3 sets of 10 reps on each leg.

Stability Ball Leg Curl

trainer working out with stability ball on mat
Tim Liu, C.S.C.S.

Laying flat on your back, place your feet on top of a stability ball. Lift your hips off the ground, and begin curling the ball towards you with your heels, flexing your hamstrings and glutes at the end of the movement. Return the ball to the starting position, and repeat. Be sure to keep your hips up the entire time, and continue bridging as you curl the ball in. Do 3 sets of 15 to 20 reps.

Related: The Most Effective Exercises To Get Rid Of Your Sagging Arm Skin, Trainer Says

Single-Leg Dumbbell Hip Thrust

Tim Liu, C.S.C.S.

Place your back against a bench with your legs supporting your core (which should be suspended in the air). Start the movement by placing a dumbbell on top of one leg. Keep your core tight, and lower yourself under control, bending from the waist. Come up by pushing through your heel to extend your hip upward. Squeeze your glute hard at the top for 2 seconds, then lower your leg under control before performing another rep. Complete 3 sets of 10 to 15 reps on each leg.

Leg Extensions

trainer performing leg extensions
Tim Liu, C.S.C.S.

Sit down on the machine with your legs underneath the pad. Kick the weight up, and squeeze your quads hard at the top. Lower the weight all the way down before performing another rep. Complete 3 sets of 10 to 15 reps.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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