Skip Nav
Holiday
Forget the 80/20 Rule! This Trainer Says You Should Follow the 90/10 Rule to Lose Weight
Healthy Eating Tips
Eat More of These 25 Foods and Lose Weight
Workouts
5-Move Cardio Workout You Can Do Anywhere

Thigh Exercise Using Door

A Thigh Exercise You Can Do in Your Doorway

Try this thigh-sculpting move in the comfort of your own home, and see it work some magic on your gams. This barre-optional exercise from Pure Barre helps shape the body without the need for any equipment. Try it tonight!

The Setup
Set-up
If you don't have a barre in your home, find a doorway you can stand in easily.

  • Stand straight with your heels together and toes slightly apart to form a V shape. Bend your knees and place your palms against either side of the doorway for balance.
  • Picture the barre behind your lower back, which will help remind you to tuck your pelvis under and pull your abdominals in.

Step One
Step one

  • Extend the right leg straight out in front of you, with pointed toes.
  • Take two counts to lift the right leg up until the foot reaches hip height, then lower it back down for two counts. Repeat five times.

Step Two
Bent knee

  • On the last leg lift, keep your right leg up. Try to hold your leg in the highest position you can.
  • Bend your right knee, and then lengthen it back to straight. Do this 10-15 times.
  • Remember to keep your left knee bent to help stabilize your body.

See the rest of the variations and cooldown after the break!

Step Three
Extension

  • On your last bent-knee extension, keep the right leg up and out.
  • Lift the leg one tiny inch, reaching higher each time. Complete 10 to finish. Repeat the series on the opposite side.

Cooldown
Thigh stretch

  • After completing both sides, take a moment to stretch by coming into this lunge position. Your hands should frame your front foot while your back knee rests on the ground. Hold this for 15-30 seconds before switching to the other side.

Model: Pure Barre instructor Juliann Witt at Pure Barre San Francisco, CA

Around The Web
Join The Conversation
Apple Watch or Fitbit Charge 2 For Running?
Learn How to Do a Handstand
Healthy Food Gifts
Yoga Sequence For Tight Hips
Printable Workout With Plyometrics
Best Indoor Cycling Gear
200-Calorie Workout | 20-Minute Video

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds