Thigh exercises 5 minute routine with free download

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

Thigh exercises routine

Muscles worked

This workout targets the muscles at the back and side of the upper legs.

Thigh exercises routine – 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

Thigh exercises on Etsy

Work all your thigh muscles with this set of 3 leg and butt challenges, available from the Fit Look Etsy shop.


Pin this for later

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


More at home workouts with free printables:

20 minute whole body workoutWorkouts for abs 5 minute routines 2709Cardio workout circuit