Thigh exercises 30 day fitness challenge

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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.

Before you do this workout, please read the general exercise safety guidelines here.

Thigh exercises challenge


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 you need to make sure you’re warm enough. Ideally, avoid doing the challenge straight from sitting for a long period or as soon as you get out of bed. Before you start the day’s reps, do a couple of warm up lifts in each direction. For these, just lift your leg halfway through the range. Once you’ve done this, progress onto the full lifts.

For more about warm-up see this post.

The exercises

The number of reps/hold time you should do of each exercise every day are given on the workout chart below.

Side leg raises

Side leg raise

Have one hand on the wall for support

Make sure you are standing straight (not bending forward), with your butt pulled under your body

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

Pulses: this time hold your leg lifted to the side and pulse from here – small movements only.

Leg extension behind

Wall exercises - hip extension

Have both hands on the wall for support

Make sure that you stand straight and don’t arch your low back

Lift one leg up behind, as high as you can without arching your back, then lower and repeat

glute workout board 3

Wall sit

Wall sit

As well as reading the general safety notes linked to above, please be aware that the wall sit is not suitable for anyone with high blood pressure.  This is because the muscle contraction is held for several seconds, which can cause blood pressure to rise.

How to get into the wall sit position

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. If you still feel discomfort, don’t do this exercise without seeking appropriate medical advice.

Coming out of the wall sit

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

glute workout board 3

Thigh exercises challenge chart

These are the reps of the above exercises for each day of the challenge.

Thigh exercises chart

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