You’d love to get back into exercise but, stuck at home, you have neither the opportunity nor the equipment to do so. No more excuses! Your home is perfectly suited to certain exercises, and everyday objects can turn out to be great fitness accessories. Want to know more? Here are 7 exercises to do every day at home to work your thighs!
How to tone your thighs simply, at home?
Whether you work from home, are a stay-at-home parent, or simply enjoy working out at home, it is entirely possible to build muscle without leaving the house. Your home is a workout space you never suspected! Stairs, walls, chairs, water bottles… Many everyday items can be transformed into accessories or supports for exercise! And can you strengthen your thighs without leaving home? Absolutely! The key: dedication, consistency, and the right exercises! Need some inspiration? Take a look at these moves!
Which exercises should you do at home to strengthen your thighs?
Exercise 1: Deadlifts with a water jug
The deadlift is usually performed with a weight such as a kettlebell. But it is perfectly possible to do it with an improvised weight, like a large water jug. It works the whole body: your arms, your abs, your glutes and even your thighs!
- Start standing, feet apart and knees slightly bent. Place the jug between your legs.
- Back straight, hips tilted back and chest forward, grip the jug by its handle. If it hurts your hands, hold it by the neck instead.
- On the inhale, slowly straighten up, lifting the jug. Your hips should tilt forward, your core is engaged, and your thighs drive the lift (not your back!).
- On the exhale, lower back down and set the jug on the floor. Your hips should tilt back again, without arching your lower back.
Aim for at least 2 sets of 10 lifts. A great way to warm up those thighs!
Exercise 2: Chair hold
A second exercise that looks simple enough — but is far harder to hold! Yet core work has its place in your routine: it works both your thighs and your stomach !
- Sit on a chair with your hips close to the back, hands placed on either side of the seat.
- On the inhale, lift your legs to a horizontal position. Your abs, hip extensors, and thighs work together to lift and hold the pose.
- Hold for 5 breaths, then lower on the last exhale.
This exercise works brilliantly as a transition move. You can slot it in between each other exercise to keep the rhythm going during your home workout!
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Exercise 3: Wall sit against a wall
Speaking of core work and muscle strengthening, mix things up with the wall sit! This classic chair-against-the-wall exercise will put your thighs to the test!
- Start standing, firmly against a wall, feet slightly apart, arms alongside your body.
- Slide down slowly, as if you were about to sit on an imaginary chair. Your thighs should be parallel to the floor, arms extended in front of you or hands resting on your thighs.
- Hold the position for one minute, keeping your back straight.
- Slowly slide back up.
If your thighs are burning and your stomach feels tight, that’s normal! The position is demanding, and the exercise is easy to do at home. Include it twice in your routine.
Exercise 4: Squats with water bottles
To work your thighs and glutes, nothing beats squats! This fitness staple gets a home-friendly twist: a water bottle in each hand to ramp up the intensity!
- Start standing, feet shoulder-width apart, toes turned slightly outward.
- Hold a water bottle in each hand and extend your arms in front of you.
- On the inhale, bend your knees and push your hips slightly back, without arching your lower back.
- Lower until your thighs are parallel to the floor. Engage your abs and keep your arms extended in front of you, bottles at eye level.
- On the exhale, push back up.
Aim for 2 to 3 sets of 10–15 squats as part of your home routine. Your thighs will thank you!
Exercise 5: Hamstrings with a chair
Time to work the back of your thighs! Your hamstrings need strengthening too — and a simple chair is all you need!
- Start standing, chair in front of you. Feet together, slightly behind you, back straight, hands resting on the chair back for support.
- On the inhale, extend your left leg behind you. Keep your back straight and your right leg extended.
- On the exhale, bring the left leg back without letting your foot touch the floor.
- Repeat 10 times, then switch legs.
A wonderfully simple exercise that requires very little space and can be done gently. Aim for 2 to 3 sets of 20 leg lifts.
Exercise 6: Lunges with a water jug
Another thigh-focused fitness essential: lunges! And to make the exercise more challenging, why not add a little extra weight?
- Start standing, feet hip-width apart, head up, water jug held in both arms.
- On the inhale, step forward with your right leg, taking a large stride. Your weight should shift onto that leg.
- Bend your right knee until your right thigh is parallel to the floor. Your left leg behind you is bent and perpendicular to the floor. Keep your back straight and your head aligned.
- Push back up through your right thigh.
- Repeat 10 times, then switch sides.
The benefit of the jug? It increases the intensity of the exercise while preventing you from using your arms to generate momentum — to work your thighs more. Include 2 to 3 sets of 20 lunges in your home workout.
Exercise 7: High knees on the stairs
If you have stairs at home, make the most of them! Otherwise, the stairs in your building (which you should be taking every day!) are the perfect setting for this exercise!
- Stand on a step, upright, arms alongside your body.
- Start running ‘on the spot’, bringing one knee as high as possible, then the other.
- With each stride, raise the arm opposite to the lifted knee, bending at the elbow, as if you were running.
- Hold for 5 seconds per step and work your way up the entire staircase!
This step-like exercise can be part of your home routine. To go further, also discover our tips dedicated to thighs.
Going further…
Fallen in love with working out at home? Fantastic! To keep up your thigh-focused training, discover our Goddess Legs Guide, featuring 21 workout sessions for all levels, recipes, and handy tips.
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- 7 exercises to tone your inner thighs
- 8 exercises for beautiful legs, to do with a resistance band
- Top 6 resistance band shoulder exercises
Useful categories: Fitness.
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