Exercise 3: Thighs

Purpose: Fatigue major upper leg muscles (quadriceps and glutes), stretch hamstrings.

This exercise has two options. Choose the one that works best for your body.

Which option?

• The forward fold works well if you have good balance and want to stretch the hamstrings simultaneously.
• The wall squat is often easier to balance and provides more support.

Option 1: Forward fold with single leg

Position: Feet close together, parallel, knees bent.

Instructions

1. Forward fold at the hips, placing your hands on the floor or on a block beside one foot.
2. Allow your head to hang, relaxing your neck.
3. Move the other leg behind your body with the knee bent.
4. Focus your weight in the heel of the standing foot.
5. Lower your buttocks as if sitting in an imaginary chair, no lower than knee height.
6. Raise and lower your buttocks, gently stretching the hamstrings, until you reach 6/10 fatigue.
7. Return to standing and shake out the leg.
8. Repeat with the other leg.

Duration: Continue until 6/10 fatigue is achieved in each leg.

Sensations to notice: Fatigue in the standing thigh, stretch in the hamstring, challenge of balance.

Option 2: Wall squat

Position: Facing a wall, 10–15 cm (4–6 inches) away, hands on wall at shoulder height.

Instructions

1. Stand with feet close together and parallel.
2. Lift one foot off the floor (or keep toe tip on floor for balance).
3. Focus your weight in the heel of the standing leg.
4. Lower your buttocks as if sitting in an imaginary chair.
5. Raise and lower your buttocks until you reach 6/10 fatigue.
6. Shake out the leg.
7. Repeat with the other leg.

Duration: Continue until 6/10 fatigue is achieved in each leg.

Sensations to notice: Significant fatigue in the quadriceps and glutes, possible trembling.

Modifications

• Reduced depth — Don’t lower as deeply. Even a shallow movement creates fatigue.
• Two-legged squat — Do squats with both feet on the ground. This reduces intensity but still fatigues the upper legs.
• Use a block — For the forward fold option, place yoga blocks under your hands.
• Chair support — Hold onto a sturdy chair for balance.
• Counter support — Use a kitchen counter for support.
• Seated leg extensions — Sit in a chair and extend one leg straight out, holding it parallel to the floor until 6/10 fatigue. Ideal if standing exercises are not feasible.

Choosing based on your body

• For balance issues, use the wall squat with strong support or choose the seated alternative.
• For knee issues, reduce the depth of the squat or use the seated leg extension.