Add these top at home thigh workouts to your training and reap the benefits of stronger legs. These thigh workouts can be done at home or while travelling with minimal or no equipment. But first, learn what exactly are your thighs?
The thigh is the part of your leg between the hip and the knee. At the basic level, your thighs are comprised of:
- The thigh bone, which is one of the longest and strongest bones in the human body.
- The quadriceps, which are a group of muscles in charge of straightening the knee.
- The hamstrings, which are also a group of muscles that act to bend the knee.
Having strong, well balanced legs is a key component of having a healthy and functional body.
Working towards strengthening your thighs at home will help you:
- Improve your performance in other types of exercise: since the legs are home to some of the largest muscle groups in our bodies and can so have a big impact on our endurance, mobility and general fitness.
- Create a strong and stable foundation: strong thighs (and strong legs in general) will keep your body well balanced.
- Reduce your lower limb injury risk: as legs with strong muscles, ligaments and increased mineral bone density associated with greater strength levels are less likely to suffer from joint injuries or overuse injuries such as stress fractures (1).
Build strong, balanced and mobile thighs at home with these workouts.
AT HOME THIGH WORKOUTS
1 – At Home Thigh Workouts
For Time 50-40-30-20-10 Reps of:
- Double Unders
- Box Step-Ups
On a running clock, perform 50 double unders and 50 box step-ups, followed by 40 double unders and 40 box step-ups, etc. Score is the time on the clock after you finish the last 10 reps of box step ups.
If you don’t have a box available to you any elevated surface such as a chair or park bench should do the trick.
Scaling: swap the double unders for single unders and reduce the number of reps (for example start at 30-20-10) if the total workload seems too daunting.
Step ups are important exercises to increase your thigh strength as they work your legs individually, helping you address imbalances because you can’t compensate with your stronger side.
Make sure you alternate legs when stepping up and stepping down so you work on both your left and right thigh. You should also make sure you step down from your elevated surface in a controlled manner.
2 – Living Room Mash 59
- Buy-In: 30 Tuck Jumps
50-40-30-20-10 reps of:
- Alternating Pistols
- Bicycle Crunches
With a running clock, complete 30 tuck jumps before you move on to performing 50 alternating pistols and 50 bicycle crunches, followed by 40 alternating pistols and 40 bicycle crunches, etc.
Score is the time on the clock when you finish the last round of bicycle crunches.
The pistol squat, also known as a single-leg squat, is one of the most difficult unilateral functional fitness exercises to do well. It combines single leg strength, mobility and full range of motion in your ankles.
Because this exercise isolates each leg, it is a great drill to balance strength deficiencies.
Source: Photo courtesy of CrossFit Inc.