Did you know that you can build your thigh muscles without weights or any equipment? Using your own body weight as resistance, you can increase leg muscle mass and strength.
However, regular exercises like squats are not enough. You need to combine them with plyometric exercises and other types of exercises to get rapid results.
Today’s workout offers the best combination of exercises to build your thigh muscles. As long as you perform each exercise properly, you can expect to notice a difference in just one week.
However, don’t to this workout over and over. Advance to other workouts such as the butt and leg workout.
Read the instructions below the video to learn how to perform each exercises properly.
Thigh-Building Workout without Weights
Here’s a breakdown of the thigh-building workout without weights.
Front Leg Swings – 60 Seconds (30 Seconds Each Leg)
Rest 20 Seconds
Side Step Squat – 40 Seconds
Rest 20 Seconds
Sumo Squats – 40 Seconds
Rest 20 Seconds
Sumo Jump Squats – 40 Seconds
Rest 20 Seconds
Alternating Reverse Lunges – 40 Seconds
Rest 20 Seconds
Squat Pulses 40 Seconds
Rest 20 Seconds
Arm Cross Side Lunges – 60 Seconds
Rest 20 Seconds
Squat to High Kick – 40 Seconds
Front Leg Swings
This exercise will help loosen your hips and increase circulation in your legs. Do it without holding on to the wall for support if you want to improve your balance.
Keep your swings as wide as possible. If your swings are too narrow, it could be a sign that your hip flexors or hamstrings are too tight.
Side Step Squats
Squats are definitely one of the best lower body exercises. However, regular air squats can get boring.
This variation makes squats more engaging and even improves your coordination.
Sumo Squats
Sumo squats are great for improving inner thigh flexibility. They also build your quads, hamstrings and glutes.
Remember to look forward, keep your back straight, and squat as low as possible.
Sumo Squat Jumps
If you thought sumo squats are challenging, wait until you try this variation. It’ll leave a burning sensation in your legs and improve your cardiovascular endurance.
Jump as high as possible after each rep and land on the balls of your feet. Avoid looking down – look forward throughout.
Alternating Reverse Lunges
Unlike forward lunges, this variation is great for improving your balance. Keep your torso upright while doing this exercise.
Make sure your backward strides are wide enough to allow your front knee to bend at 90 degrees when you lunge.
Squat Pulses
Even though squat pulses don’t have lots of movements, they’re very rewarding. Make sure your knees don’t extend past the toes while doing this exercise.
Keep your thighs parallel to the floor and then bounce up and down. Look forward and keep your back straight.
Arm Cross Side Lunges
Arm cross side lunges mainly target your quads. They also activate your glutes, calves, hamstrings and shoulders.
I may also note that crossing your arms as you lunge will improve your coordination.
Squat to High Kick
Other than strengthening your lower body, this exercise will improve your hamstring flexibility. Kick as high as possible to stretch your hamstrings.
Squatting as low as possible will increase the range of motion and allow you to get the most out of this exercise.
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