Squat and lunge quick routine

If you want a quick, straightforward home routine to tone up your thighs, then try this squat and lunge workout. Squats and lunges are the best all-round leg exercises, as they work all the leg muscles. The routine also includes the wall sit, which focuses on the thighs. There a 4 sets in the workout, with the reps and hold time decreasing in each set.

Squat and lunge workout

Squat and lunge exercise instructions

Please read these safety guidelines before you do this workout.  Also note that the wall sit is  a static exercise – it only trains the legs in one position.  This means it is not advisable for anyone with high blood pressure, due to the increase in blood pressure caused.

Warm your legs up with a few “halfway” squats first. For these, only take your thighs halfway to parallel with the floor. Do this 8 times before doing the full squats.

Reps chart

These are the reps/hold times for each of the 4 sets. Instructions for the exercises are below the chart.

Squat and lunge routine chart 4



Wall sit

About leg strength training

Leg strength training is an essential part of any fitness routine. Strong legs provide a foundation for a wide range of activities, from everyday tasks like climbing stairs to more demanding pursuits like running and playing sports.

Benefits of Leg Strength Training

Leg strength training offers a multitude of benefits, including:

Increased strength and power: Stronger legs make it easier to perform everyday tasks and improve your performance in sports and other activities.

Improved muscle tone and definition: Leg strength training helps to sculpt and define your leg muscles, giving you a more toned and athletic appearance.

Reduced risk of injury: Strong legs provide better support for your joints, reducing your risk of injury during exercise and everyday activities.

Improved balance and coordination: Leg strength training can help to improve your balance and coordination, making you less prone to falls and other injuries.

Enhanced bone density: Leg strength training can help to increase bone density, reducing your risk of osteoporosis.

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