- Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle.
- Try to relax your core so that your back and abs are in a natural position.
- Maintain this posture as you raise your right knee and bring it as close to your chest as you can.
- Now raise your right thigh out to the side, keeping the hips still.
- Kick your raised leg straight back slowly until it is in line with your torso.
- Reverse the movement to return to the starting position.
At Home Total Thigh Sculpt Bodyweight Workout
36 min
·
9 exercises
36-minute at home thigh sculpting session — no equipment, maximum burn! Spend 3-4 seconds per rep to maintain constant tension in the muscles, and move between superset exercises without rest. Sculpts inner thighs, quads and glutes. Ouch!
Activation 1: Complete 2 sets of 10 reps per leg here to warm up a little.
0:45 rest
Activation 2: Complete 2 sets of 10 reps per leg here to warm up a little.
1:00 rest
Aim to get nice and low with each rep, and hold the lowest position for a full second. Then move straight on!
Step deep into each rep and allow your back knee to come down to about 1 cm from the ground.
1:00 rest
As you drive your weight up and lift your leg outwards, be sure to hold the top position for a full second.
Again, get nice and low with each rep and hit 6 reps per leg per set.
1:00 rest
Workout Finisher: Hold that low angle and complete these in as few sets possible! 25 each side :D
1:00 rest
Deactivation 1: Complete 2 sets of 10 reps per leg here to cool down a little.
0:45 rest
Deactivation 2: Complete 2 sets of 10 reps per leg here to cool down a little. Then you\'re all done!
About this workout
At Home Total Thigh Sculpt Bodyweight Workout is a free 36 min workout plan with 9 illustrated exercises for your glutes, glutes & hip flexors, quadriceps and abs. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 36 min
- Exercises: 9
- Training focus: Glutes, glutes & hip flexors, quadriceps and abs
- Equipment: NO EQUIPMENT
- Level: Intermediate
- Format: Interactive workout and printable PDF
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
Questions about this workout
What equipment do I need for this workout?
No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.
How long does the At Home Total Thigh Sculpt Bodyweight Workout take?
The full workout takes about 36 minutes, covering 9 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.
What muscles does this workout target?
This routine primarily works your glutes & hip flexors, quadriceps, hamstrings, abs, lower back. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For gain muscle, get toned, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
At Home Total Thigh Sculpt Bodyweight Workout
36 min
·
9 exercises
36-minute at home thigh sculpting session — no equipment, maximum burn! Spend 3-4 seconds per rep to maintain constant tension in the muscles, and move between superset exercises without rest. Sculpts inner thighs, quads and glutes. Ouch!
Adductor Knee Raises
Activation 1: Complete 2 sets of 10 reps per leg here to warm up a little.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
Primary muscle group(s):
Glutes & Hip Flexors
- Lie on your right side on top of a yoga mat or other soft surface.
- Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
- Slowly lift the left leg into the air, keeping it straight during the exercise.
- Slowly lower your left leg. Complete the set then repeat with the other leg.
Single Leg Hip Raises
Activation 2: Complete 2 sets of 10 reps per leg here to warm up a little.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Hamstrings, Quadriceps
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor.
- Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
- Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
- Return to the start position by lowering your hip to the floor.
- Complete all the repetitions for one set before changing legs.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
- Place your hands out to your sides palms flat for stability.
- Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
- Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
- Return to the start position by lowering your hips back to the floor.
- Pause then repeat.
Bodyweight Sumo Squats
A
Aim to get nice and low with each rep, and hold the lowest position for a full second. Then move straight on!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
- Keeping your back straight, lower your body towards the ground by bending your knees.
- As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
- For a bonus, tense your glutes at the top of the movement.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
- Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
- Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Alternating Curtsy Lunges
A
Step deep into each rep and allow your back knee to come down to about 1 cm from the ground.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
- Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
- Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
- Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
- On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
- Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
- Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.
- Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Squats to Side Leg Raises
B
As you drive your weight up and lift your leg outwards, be sure to hold the top position for a full second.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Bend at the knees and drive your hips back as if you’re sitting in a chair. Continue to lower your body until your upper legs are parallel to the floor.
- Then drive your hips forward and push through your quads and glutes to return to a standing position.
- Just as you reach the standing position, lift your chosen leg out to the side; it should be straight.
- Lower your leg back so that you return to the starting position and repeat for the other side!
Lateral Lunges
B
Again, get nice and low with each rep and hit 6 reps per leg per set.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
- Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
- Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.
- Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
- Keeping your back straight, lower your body towards the ground by bending your knees.
- As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
- For a bonus, tense your glutes at the top of the movement.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
- Step forward with either leg in a long stride. Keep your other foot in place behind you.
- Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
- Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
- Hold for a count of one.
- Push down through your front heel and extend both knees to return to the start position.
- Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
- Repeat.
Try to keep your hands on your hips at all times, using your obliques to keep your balance.
Squat Jacks
Workout Finisher: Hold that low angle and complete these in as few sets possible! 25 each side :D
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
- Keeping your back straight, lower your body towards the ground by bending your knees.
- Bring your left leg in one step so that it lands next to your right leg.
- Take one step with your right leg away from your left leg so that you are now back to the starting position.
- Repeat the complete movement in reverse to complete one rep.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- Stand with your feet slightly wider than shoulder width apart. Bend your knees and bring yourself down into a squat until your thighs are parallel to the floor.
- Keep your chest up, your eyes focused straight ahead, and your core engaged.
- Take mini, duck-like steps forwards and backwards for the designated number of reps.
- Quack quack.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
- Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
- Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Bird Dogs
Deactivation 1: Complete 2 sets of 10 reps per leg here to cool down a little.
Primary muscle group(s):
Abs, Lower Back
Secondary:
Glutes & Hip Flexors
- Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
- Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
- Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
- Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
Primary muscle group(s):
Glutes & Hip Flexors, Upper Back & Lower Traps
Secondary:
Lower Back, Shoulders
- Lay on a yoga/exercise mat or towel with your arms outstretched, palms down in front of you, and your legs outstretched with your soles facing up.
- Simultaneously lift your right arm and left leg off the floor.
- When you reach your flexion point, hold for a second before slowly lowering back down to the floor.
- Repeat the same movement with your left arm and right leg.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
- Position yourself on all fours on a mat.
- Position your hands underneath your shoulders and place your knees under your hips.
- Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
- Lower the knee without touching the floor and repeat the lift.
- Once you’ve completed the reps on the right leg, switch legs.
Lying Side Leg Lifts
Deactivation 2: Complete 2 sets of 10 reps per leg here to cool down a little. Then you\'re all done!
Primary muscle group(s):
Glutes & Hip Flexors
- Lie on your right side on top of a yoga mat or other soft surface.
- Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
- Slowly lift the left leg into the air, keeping it straight during the exercise.
- Slowly lower your left leg. Complete the set then repeat with the other leg.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Bend at the knees and drive your hips back as if you’re sitting in a chair. Continue to lower your body until your upper legs are parallel to the floor.
- Then drive your hips forward and push through your quads and glutes to return to a standing position.
- Just as you reach the standing position, lift your chosen leg out to the side; it should be straight.
- Lower your leg back so that you return to the starting position and repeat for the other side!
Workout done!
Exercises done
of 9
Total time
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