I was shaking SO MUCH from this thigh workout ☠️

Lol , ever tried no stirrups 20 minutes for the first time? My thighs are the only thing I don’t need to build muscle on

In case anyone wants some additional information.
1. Hip abduction is performed by your gluteus minimus and medius and to a much lesser extent by your tensor fascia latae. This exercise might stimulate your tfl enough to make it grow, helping to make your thighs more muscular
2. There is tension on the quadriceps muscles during this exercise. You are also performing hip extension using your gluteus maximus. The gluteus minimus and medius are also activated because of the position of the legs – away from the body and externally rotated. Elevated heels during a squat can help to shift weight forward and place more tension on the quadriceps, but during this exercise may lessen the tension on the quads. Fair addition to the exercise if you also want to get some calf work in.
3. Same as 2
4. Same as 2. Also not sure that squeezing your core helps you balance but idk maybe it does. Seems like its just a way to make the exercise feel more difficult to me.
5. Your stance and the mechanics of your squat will depend on your skeletal structure – like the shape of your hip socket and your proportions – and your mobility and stability. If you can comfortably perform a squat that looks similar to this then go right ahead. Great tension on the quads as they extend your legs at the knee and on your glutes as they extend them at the hip. I believe hamstrings also assist with hip extension. Idk what chest open means. Good exercise for your thighs.
6. Same as 5 with regards to squat stance and mechanics. If you can comfortably sit into a deep squat position then go ahead. If you cant and the issues are related to mobility, flexibility or strength then fear not because you probably improve all of those things. Great exercise for your glutes, hamstrings, and quads.

Some of the exercises are performed as “pulses”. Full range of motion (with tension throughout) may be best for stimulating hypertrophy. Isometric and partial rom exercises can also be great as long as there is sufficient muscular tension so no real problem there.
A better instruction than an arbitrary number of reps would be to do the exercise until you are reasonably close to failure (I know failure is a somewhat ambiguous term with a few definitions). You may have to go to actual failure so that you can gauge when this would be.
If doing these exercises everyday is what works best for you then going to failure every time probably isn’t optimal. You would want to leave a number of reps in reserve such that you’ve offered the muscle a sufficient stimulus without causing too much fatigue or damage to exercise again soon. If you want to build muscle youll need to apply progressive overload. This means adding more reps or sets. Its not always linear, though as a beginner you can probably add each time you do the exercise. Changing the tempo for more time under tension or the range of motion of the exercise might also be sufficient for a while. I’d recommed doing more volume – more sets- of each exercise per day you work out, but lower the frequency during the week – dont do it everyday. Doing something every day is great for something like skill acquisition but probably not the best for muscle growth when you have fatigue and recovery to consider. Ultimately you will just need a greater load – more weight.
If youre expecting these exercises to “tone” your thighs then be aware you may also want to lose weight and you (very likely) cant spot reduce fat.

These are cool, just with I could save them to a playlist…

Omg I remember having to do most of these for dance and they KILLED my legs 🦵😭❤

Tip: try Bulgarian split squats, they are killer!

(Dw you wont get ‘to bulky’ )
I’ve been doing them for over 3 months and my legs are not bulky(depends on yr body type tho <3)

I do these all just once a day🔥👏💯 should start with a whole work out, but I’ll get there…