Work all your leg muscles with this 90 day fitness challenge for legs. There are 5 exercises in total, which rotate in a 3 day pattern. These are:
- Wall sits, which work all the leg muscles, but especially the front of the thighs
- Leg lifts to the side and behind, which work the butt and back of thighs
- Squats and pulse squats which work all the leg muscles
Notes about doing the challenge
You don’t need fitness shoes, but if you’re working on a hard floor, make sure you don’t have footwear that could cause you to slip.
Please read these general safety guidelines. Also note that the wall sit is not suitable for those with high blood pressure. This is because the muscles are held in a static contraction, which can cause blood pressure to increase.
90 day fitness challenge for legs REPS CHART
The chart shows the reps (or hold time for the wall sit) that you should do each day. Instructions for the exercises are below the chart.
Exercise instructions
Squatting with good technique
Performing squats with proper form is important in order to enjoy maximum benefits of the exercise and minimize the risk of injury. Here’s why having good technique when doing squats is essential:
Enhanced Muscle Engagement: Proper squat form ensures that the target muscles, including the quadriceps, hamstrings, glutes, and core, are engaged effectively. This leads to improved muscle strength, tone, and endurance.
Injury Prevention: Improper squat form can strain the lower back, knees, and ankles, increasing the risk of injury. Maintaining a neutral spine, keeping the knees aligned over the toes, and avoiding excessive weight bearing on the toes are key to injury prevention.
Effective Movement Patterns: Squats are a fundamental movement pattern that translates into everyday activities, such as climbing stairs, getting up from a chair, and lifting objects. Proper squat technique helps develop these movement patterns correctly, enhancing overall functional movement.
Optimal Weight Distribution: Proper squat form ensures that weight is evenly distributed throughout the feet, preventing strain on specific areas. This promotes stability, balance, and alignment.
Increased Range of Motion: Proper squat form allows for a full range of motion, promoting flexibility and mobility in the hips, knees, and ankles. This can help prevent stiffness and reduce pain in these joints.
Download a copy of the schedule (3 sheet PDF)
Sign up for My Fitness Planner updates and get a free printable download of this workout e-mailed to you:
After you sign up, you’ll get 2 e-mails, one will have a link to your printable download and the other will be a welcome e-mail.
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