Thigh strengthening workout 4 week plan

This thigh strengthening workout uses 3 of the best exercises for working all the thigh and butt muscles. The reps/hold time increase each week as you get stronger. By week 4 you should be doing double the amount of work in week 1.

Thigh strengthening workout

General workout guidelines

Please read this safety information before doing the workout. You should also be aware that the wall sit exercise involves holding a static contraction, which can cause a rise in blood pressure. This is fine for most people, but not advisable for anyone who has a problem with high blood pressure. For best results from the exercises and to avoid injury, especially to the knees, make sure you follow the exercise instructions below.


The 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 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.

The workout schedule

You should do the workout 3 times a week, with at least one rest day between sessions, in order to build the strength to progress each week. If you miss a session, you may need to repeat that week before moving on. For each workout, you should do 3 sets of the exercises, with the repetitions decreasing on each set. Here is the schedule:

Thigh strengthening workout schedule




Get a printable download of the thigh strengthening workout

Thigh strengthening workout chart

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