6 – At Home Thigh Workouts – Goblet Hold
EMOM in 10 Minutes:
- Odd Minutes: 40 second Wall Sit
- Even Minutes: 30 Goblet Squats (with any weight)
Every minute on the minute perform a 40 second wall sit for the odd minutes and 30 goblet squats for the even minutes until 10 minutes are over.
The wall sit will leave your thighs burning and can be performed anywhere at home, you only require a solid wall. Make sure you engage your abdominal muscles and that your knees are in line with your ankles.
Your legs should make a 90 degree angle between your calves and your thighs, and you back should be flat against the wall. If you’re unable to hold this position for 40 seconds reduce the time and work towards building up to 40 seconds in the future.
To perform the goblet squats either use a kettlebell or dumbbell if available to you, or take a book, a heavy water bottle or any other weight.
7 – Tabata Thighs
4 Rounds of:
45 seconds work, 15 seconds rest:
- Max reps Bulgarian Split Squats
- Max reps Side Lunge
- Max Reps Hip Thrusts
With a running clock, perform 4 rounds of the prescribed work (2 rounds for each side), working for 45 seconds and resting for 15 seconds.
The Bulgarian split squat is one of the top exercises you can do to strengthen your thighs at home. As a single-leg exercise, it also taxes your core to keep yourself balanced. To perform one, stand with one foot in front of the other and elevate your rear foot onto a small surface.
Extend your rear leg and rest your toes on the elevated surface. Keeping your midline engaged, slowly squat onto the floor and come back up in a controlled manner.
Hip thrusts target your glutes, hamstrings, quads, core and hip abductors. To perform one, lie on your back with your arms by your sides and your knees bent, feet planted on the floor.
Engaging your core, press through your heels and drive your hips upwards maintaining a straight line between your knees and your shoulders.
You can also perform this exercise with your upper body resting on an elevated surface for a bigger rage of motion.