Butt and Thigh Firming Workout – with printable workout sheet


No equipment needed for this quick and easy butt and thigh firming workout and you don’t even need to get down on the floor.  All you need is a wall for support.

Butt and thigh workout

Muscles worked

This workout targets the glutes – the main butt muscles.  The curls also work the hamstrings, which are the muscles which go down the back of the lgs.

Butt and Thigh Firming Workout – Instructions

Before you do this workout, read the general exercise safety guidelines here.

Warm-up

Although this isn’t a high intensity workout and only uses body weight as resistance, the exercises take the muscles and joints further than their normal ranges of movements, so it’s best to give them a quick warm-up.  For more about warm-up see this post.

butt-and-thigh-firming-workout-warm-up2

Do one set of 10 on each leg of both exercises, then repeat.

For the side raise:

  • Have one hand on the wall for support
  • Make sure you are standing straight (not bending forward), with the butt pulled under your body
  • Lift and lower the leg to the side, making sure it is in line with the body – as if you were standing in a very narrow space between 2 walls
  • This is just a warm-up – only take the foot to about 6 inches from the floor

For the hip extension

  • Have both hands on the wall for support
  • Make sure that you stand straight and don’t arch the low back
  • Lift the foot a few inches from the floor and lower

 

Main workout

Side leg exercises

butt-and-thigh-firming-workout-side-leg

Side leg raise: With one hand on the wall for support, lift the leg as high as you can while still keeping good posture (as in the warm-up).  Do a set of 20 then change to the other leg

Side leg pulses: this time hold the leg lifted to the side and pulse from here – small movement only.  20 reps then do the other leg.

Side leg circles: hold the leg lifted to the side and make small circles, 10 clockwise and 10 anti-clockwise.  Then change legs. Make sure you stay strong and lifted in the upper body.

 

Hip extension exercises

butt-and-thigh-firming-workout-hip-extension

Hip extension: both hands on the wall for support.  Lift one leg up behind, as high as you can without arching the lower back.  20 reps then change legs

Hip extension pulses: hold the leg lifted and pulse from here.  Small movements and, as before, make sure the lower back isn’t arching.  20 reps and change

Hamstring curl: Keeping the leg in a lifted position, bend and extend at the knee.  The thigh should not move.  20 and change legs.

Click here to download a  printable A4 size PDF of the exercises

Click here to download a printable letter size PDF of the exercises

(To download and print: click on the link, which takes you to Dropbox | click on the “Download” button in the top right corner | save the file to your device and print)

Stay up to date with new posts, including more home workouts with free printables:

 

For more butt and thigh firming workout ideas, follow my Pinterest leg workouts board:

 

 

 

More at home leg workouts with free printables:

Free printable workout schedules30 day wall sit challenge with free printableWall exercises for whole leg workout

No equipment needed for this quick and easy butt and thigh firming workout and you don’t even need to get down on the floor. All you need is a wall for support

No equipment needed for this quick and easy butt and thigh firming workout and you don’t even need to get down on the floor. All you need is a wall for support