Butt and thigh workout free printable challenge

Firm up the tops of your legs with this butt and thigh workout challenge. It starts off nice and gentle, with just 5 squats on day one.  As the challenge progresses, lunges and wall sit holds are added in, to make sure all the butt and thigh muscles get worked.

Exercise safety

Please read these safety guidelines before you start.  Please also note that, as the wall sit involves static contraction of the muscles, it isn’t suitable for anyone with high blood pressure.

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The 3 exercises

Butt and thigh workout squat

  • Have your feet a little more than hip distance apart, parallel or slightly turned out.
  • Bend at your knees and hips as you lower into squat position. Aim to get your thighs parallel with the floor.
  • Make sure your knees don’t go any further forward than your toes.
  • Come back up gently, making sure you don’t jerk your knees backwards.
  • Avoid arching your back or rounding your shoulders and keep your neck in line with your spine.

Butt and thigh workout lunge

  • Stand with your feet about hip distance apart
  • Make sure you keep your abdominal muscles, your shoulders relaxed down and your back straight throughout
  • Take one leg out behind you and touch your toes to the floor. Make sure you keep your feet hip width apart.
  • Now bend at both knees, so that you lower your body towards the floor. At the end of the movement, your thighs should be parallel with the floor, your front knee should be bent to 90 degrees and in line with your ankle, your back knee should be just above the floor.
  • Return to the starting position and repeat on your other leg.

Wall sit

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

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Butt and thigh workout challenge chart

The chart shows the reps/hold time for each day.  The number of reps shown for lunges is for each leg – so for example if it says 8 lunges, that’s a total of 16.

Butt and thigh workout

Get a printable copy of the chart

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After you sign up, you’ll get 2 e-mails:
The first will ask you for a one-click confirmation of your subscription
Once you’ve confirmed, you’ll get a second e-mail with a link to your download

More ways to work your butt and thighs

improve your glutesWALL SIT CHALLENGE