90 day fitness challenge to improve your legs

Work all your leg muscles with this 90 day fitness challenge. 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

90 day fitness challenge PDF

Info box beginner

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 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.

To warm your muscles up each day, do lunges behind for about 16 reps – as shown here. Please also read these general safety guidelines.

The exercises

#1 Wall sit

90 day fitness challenge wall sit

  1. Stand with your back to the wall, about 18-24 inches away from it, legs hip distance apart.
  2. Using your hands to help support you, bend your knees as you lean your back against the wall.
  3. When your back is fully in contact with the wall, start to slide down, until your thighs are parallel with the floor.
  4. Check that your knees are lined up above your ankles – adjust your foot position if not.
  5. The position shouldn’t be uncomfortable. If there is any discomfort in your back or knees, then check your position carefully.

Coming back up again

  • Slide back up the wall and use your hands to push away from the wall.

#2 Leg lift to side

Side leg lift

  1. Have one hand on the wall for support.
  2. Make sure you are standing straight (not bending forward), with your butt pulled under your body.
  3. Lift and lower your 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.

#3 Leg lift behind

90 day fitness challenge leg extension

  1. Have both hands on the wall for support.
  2. Make sure that you stand straight and don’t arch your low back.
  3. Lift one leg up behind, as high as you can without arching your back, then lower and repeat.

#4 Squat


Regular squat

  1. Have your feet a little more than hip distance apart, parallel or slightly turned out.
  2. Make sure your knees don’t go any further forward than your toes.
  3. Bend at your knees and hips as you lower into squat position. Aim to get your thighs parallel with the floor and then come up again.
  4. Straighten up gently, don’t jerk your knees backwards.
  5. Avoid arching your back or rounding your shoulders.
  6. Keep your neck in line with your spine.

Pulse squats

  • Take the squat to the lowest position, then pulse 1-2 inches up and down from here.

90 day fitness challenge schedule

90 day leg challenge workout schedule

Download a copy of the schedule (3 sheet PDF)

90 day fitness challenge printables

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.

If the e-mails haven’t turned up within a few minutes, please check your junk folder, as some service providers have very strict filters.

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