How to Tone your Thighs with Electrostimulation

The quadriceps muscles located on the front of the thighs are among the largest and most powerful muscles in the body. Made up of four muscles or muscle heads, the quadriceps are the primary muscle for locomotion: walking, running and also jumping. Many strength training exercises aim to specifically develop the quadriceps muscles, such as: leg press, squats or half-squats, leg extensions etc. When the goal is to increase muscle volume or mass, it is necessary to do repeated training on the thigh muscles that consists of a strong amount of work.

Using Electrostimulation to Tone your Thighs

With 4 stimulation channels, Compex electrostimulation devices allow you to work the quadriceps of both thighs during the same session. The "Tone your Thighs" program is available on all Compex SPORT and FIT muscle stimulators.

The amount of work put on the muscles is very strong, so we advise to complete half of the program in the very first sessions. However, after 3 to 5 sessions, the muscles adapt to electrostimulation and the sessions can be completed in their entirety.

At the end of the 70 to 80 contractions, a small relaxation sequence using one of the massage programs will be greatly appreciated by thighs and also facilitates recovery.

Program to Tone your Thighs

Program: Tone your Thighs

Cycle Duration and Session Frequency: 3 sessions per week for 6 weeks
To tone your thighs, you need to be consistent with your training. 3 sessions per week for a 6 week period is the smallest dose you need in order to achieve fantastic results!
Note that it's possible to work on multiple muscle groups on the same day with electrostimulation, depending on the time you have. However, we recommend against working the same muscle group several times on the same day.

Electrode Placement:

• Wired Placement

• Wireless Placements

Exercise #1: LUNGES

Exercise #2: SQUATS

Several possibilities:

1) You can start from a standing position and squat during the contraction. You must maintain the squat position for the entire duration of the contraction.

2) You can start from a seated position on the edge of a chair and rise during the contraction, keeping your knees bent.

Both exercises will help to tone your thighs, you can remain standing during the active recovery phase.

Exercise #3: WALL SIT

During the entire duration of the contraction, you maintain the wall sit position.

Intensity Setting: to tone your thighs, the desired effect is to achieve powerful contractions involving as many muscle fibers as possible.

Increase the intensity frequently to the maximum tolerable level during contraction phases! This is vital because the intensity directly affects the percentage of muscle fibers you recruit in a workout. Increase intensity regularly throughout each session because your glutes will get used to the technique.
Set the goal of improving the intensity levels reached in your previous session.
You will quickly reach an intensity level of 100. Then try to reach a level of about 250. It is not uncommon to see some athletes go up to the maximum (999).

You do not need to increase intensity during the rest phase.

During the warm-up and recovery phase: increase until you have visible muscle twitches that remain comfortable. On the SP 8.0, the mi-AUTORANGE function will automatically adjust the intensity. Once the intensity has been found, the system will display "Optimal intensity level found" and you are ready to tone your thighs.

The screen displays session progress for both wired and wireless devices.

Proven Effectiveness

Backed by clinical studies proving their effectiveness, Compex stimulators also belong to the category of Class II medical devices. They also meet the needs of the European Medical Standard 93/42 EEC.

Compex - Always with you

We're on the side of athletes, amateurs and ordinary people, from the search for improved performance to post injury recovery, from post fatigue massage to pain treatment. At Compex, we have just one goal: people's well being.

Choose the one that's right for you, by taking a look at our buying guide.

Read our experts' advice on the official blog, catch the latest news, product releases and promotions by subscribing to our newsletter, and watch our videos on the YouTube channel and follow us on Facebook and Instagram to stay up to date.