1. Squat: Squat is a classic movement to exercise thigh muscles, mainly to exercise quadriceps and gluteus muscles. Free weight or mechanical equipment can be selected.

2. Leg lifting: Leg lifting can focus on the front thigh muscles, including quadriceps femoris and gluteus maximus. Free weight or mechanical equipment can be selected.

3. Flexion and extension of sitting leg: This action can effectively exercise the muscles on the back of thigh, including semitendinosus, semitendinosus and biceps femoris. Free weight or mechanical equipment can be selected.

4. Hard pull: Hard pull is a systemic training action, which can effectively exercise the muscles behind the thigh, including gluteus maximus, semitendinosus and semitendinosus. Free weight or mechanical equipment can be selected.

5. Leg lifting: Leg lifting mainly exercises the muscles in the front of the calf, including gastrocnemius and tibialis anterior. You can use dumbbells or barbells.

Please note that before any new exercise program, it is best to consult a professional fitness coach or doctor to ensure your health and safety.