Excluding gym instruments, best exercise to strengthen and make them look good and healthy?
Your thighs will benefit most from focusing on two separate muscle groups which will require separate exercises to target. These two groups are going to be your quadriceps ("quads") which are the four muscles on the front side of your thigh, and your hamstrings which are a group of muscles and tendons on the back side of your thigh. As a bonus, the glutes are often involved in many hamstring exercises. In order for your muscles to grow you should work them to (or close to) failure within a set, and 2-3 sets a day 2-3 times a week should be plenty to see results.
Best Exercises for Your Quads
- Pistol Squats: Because this exercise only utilizes one leg at a time, it can give your quads a good challenge and stimulus for growth. Easier variants include the "Bench Bottom Pistol Squat", and the "Levitation Squat".
- Split Squat Hops: This would be the more dynamic option for your quads. It will help to train for explosiveness more than shape.
Best Exercises for Your Hamstrings
- Glute Ham Raise: The only trick to doing this exercise without equipment is finding a way to anchor your ankles into place. Be it a friend, furniture, or whatever happens to be around, this will be your best bodyweight option for training your hamstrings.
- Slick Floor Bridge Curl: This one also comes with a catch, you'll need to find both a slick floor and be wearing socks. Otherwise, it's a very accessible exercise.
- Hip Bucks: These are a final option, though less challenging than the others. It should also be noted that these are also primarily a glute exercise, but the hamstrings are certainly worked here as well. You might try doing a single leg variation to make them to reach failure within a more appropriate range.
Body weight Squats Stand with your feet about shoulder-width apart and slightly turned out with your weight in your heels. Hinge forward at your hips and sit your butt back into a squat. Bend your knees until your thighs are parallel to the ground. Drive through your heels to stand back up straight. Squeeze your butt and keep your core tight as you stand.
Reverse Lunges With Knee Lifts Start standing with your feet about shoulder-width apart. Step backwards with your left foot, landing on the ball of your foot and bending both knees to create two 90-degree angles. Push through your right heel to return to standing. As you stand up, thrust your left knee toward your chest. Repeat on the other side.
Squat Jumps Stand with your feet slightly wider than hip-width apart. Hinge forward at your hips and sit your butt back into a squat. Bend your knees until your thighs are parallel to the ground. Jump up into the air as high as you can and straighten out your legs. Swing your arms down by your sides for momentum, and keep your back straight and chest lifted. Land back on the floor with soft knees. Go directly into another squat.
High Knee Toe Taps Stand facing a bench or box (or a chair if that's all you have), hands on hips or by your sides. Tap your left foot on the bench, then swap legs and tap your right foot, quickly alternating sides. Keep your back straight and chest lifted the entire time.
5.Side Lunges Stand with your feet hip-width apart. Take a big step out to your right. Bend your right knee and push your butt back, keeping your left leg straight. Keep your chest lifted and core tight. Repeat on the other side.