Be it due to age or genes, women tend to store fat in the lower body. Although it is nothing to be embarrassed about, if it is making you felt, we can benefit.
Here are 15 no-equipment lower body exercises that you can do at home, at your convenience.
15 Leg And Hip Home Workouts For Women
1. High Knees
Targets – Quads, hamstrings, calves, and glutes
How To Do
- Stand straight with your feet close.
- Extend your hands in front of you, with the palms facing down.
- Start jogging on the spot, only, raise your knees higher.
- Try to tap your palms with your knees.
Sets And Reps – 3 sets of 20 reps
2. Squats
Targets –Glutes, quads, hamstrings, and calves
How To Do
- Stand with your feet shoulder-width apart, back straight, and shoulders rolled back. Keep your core engaged.
- Push your hips out and lower yourself by flexing your knees.
- As you come to a sitting pose, flex your elbows and bring your forearm close to your chest.
- Make sure your knees are behind your toes, and your back is not hunched.
- Push yourself all the way up with the same speed you squatted down.
Sets And Reps – 3 sets of 12 reps
3. Jump Squat
Targets – Glutes, quads, hamstrings, adductors, and calves
How To Do
- Stand with your feet shoulder-width apart. Roll your shoulders back and keep your core engaged.
- Squat down and bring your hands close to your chest.
- Push yourself up from the sitting position and jump off the ground. Propel your body upward by throwing your hands to the side.
- Land softly on the ground and get back to the squatting pose.
Sets And Reps – 3 sets of 12 reps
4. Alternating Side Lunge
Targets – Adductors, glutes, quads, hamstrings, and calves
How To Do
- Stand with your feet wider than shoulder-width apart.
- Shift more of your weight on your left side. Bending the left knee and lower yourself to the left.
- Straighten your position and repeat the motion with the right side.
Sets And Reps – 3 sets of 10 reps
5. Plie Squat Calf Raise
Targets – Calves, adductors, glutes, hamstrings, and quads
How To Do
- Stand with your feet wider apart than shoulder-width.
- Squat down and slowly raise both your heels off the floor.
- Extend your hands in front of you for balance.
- Slowly, lower your heels. Raise them again.
Sets And Reps – 3 sets of 12 reps
6. Wall Sit
Targets – Quads, hamstrings, glutes, and calves
How To Do
- Stand with your upper back, lower back, and hips against a wall.
- Squat down and get into a sitting position.
- Place your hands on your thighs.
- Hold this pose for 30 seconds. Keep breathing.
- Get back up. Rest for 10 seconds and repeat.
Sets And Reps – 3 sets of 30 seconds hold
7. Lunge
Targets – Quads, hamstrings, glutes, and calves
How To Do
- Stand with your legs shoulder-width apart, hands on your waist, shoulders rolled back, and core engaged.
- Take a step forward with your right leg.
- Flex both your knees and lower your body. Your thighs and shins should be perpendicular to each other.
- Raise your body and get back to the starting position.
- Place your left foot in the front and repeat the same.
Sets And Reps – 3 sets of 12 reps
8. Standing Side Leg Kicks
Targets – Adductors, abductors, hip flexors, glutes, quads, hamstrings
How To Do
- Stand straight with your feet shoulder-width apart.
- Placing your left hand on the back of a chair.
- Place your right hand on your waist.
- Raise your right leg laterally. Do not bend to the side.
- Repeat 12 times before switching sides and raising the left leg.
Sets And Reps – 3 sets of 12 reps
9. Hip Thrust
Targets – glutes, hamstrings, quads
How To Do
- Sit and place your upper back against a bench or sofa.
- Place your hands on the sofa, flex your knees, and keep your feet flat on the floor.
- Push your hips up. Your shoulders, hips, and quads should be in the same line.
- Hold this pose for a second.
- Slowly, lower your hips back to the starting position.
Sets And Reps – 3 sets of 8 reps
10. Donkey Kicks
Targets – glutes, hamstrings, quads
How To Do
- Get on all fours.
- Lift your right foot and knee off the floor.
- Without extending the leg straight, kick your right heel up toward the ceiling.
- Bring it back slowly. Just before your foot touches the floor, kick your leg up again.
- Repeat 12 times before doing the same with the left leg.
Sets And Reps – 3 sets of 12 reps
11. Spider Climbers
Targets – Adductors, abductors, glutes, hamstrings, and quads
How To Do
- Get into a plank pose. Engage your core, and make sure your elbows are right under your shoulders.
- Lift your right leg off the floor, flex your knee, open your right leg, bend your upper body to the right, and try to bring your right shoulder and right knee close.
- Place your right leg back.
- Do the same with your left leg.
Sets And Reps – 3 sets of 12 reps
12. Leg Circles
Targets – Adductor, glutes, quads, and hamstrings
How To Do
- Lie down on a mat. Place your hands with the palms facing down under your hips. Make sure your tailbone is touching the floor.
- Lift your right leg off the floor and start drawing a circle with the tip of your right big toe. Make 10 circles.
- Place your right leg back on the floor.
- Do the same with your left leg.
Sets And Reps – 3 sets of 10 reps
13. Leg Raises
Targets – core, glutes, hamstrings, and quads
How To Do
- Lie down on a mat. Place your thumbs under your hips and engage your core.
- Raise both your legs off the floor at 30 degrees. This is the starting position.
- Lift your leg to 90 degrees and slowly drop it to 30 degrees.
- Repeat the same 12 times to complete one set.
Sets And Reps – 3 sets of 12 reps
14. Side-Lying Leg Raises
Targets – Adductor, glutes, hip flexors
How To Do
- Lie down on your left side. Place your hand below your head for support, and your right hand on your waist.
- Raise your right leg to 45 degrees and lower it.
- Right before your right foot touches the left, raise it again.
- Do 10 leg raises before changing sides and raising your left leg.
Sets And Reps – 3 sets of 10 reps
15. Butterfly Pose
Targets – Adductors and hip flexors
How To Do
- Sit on a mat with your legs extended in front of you.
- Hold your left ankle with your left hand, flex your left knee, and bring your left foot close to your groin.
- Do the same with your right leg.
- Hold the soles of your feet together with both hands.
- Keeping your feet stationary, move your knees up and down, just like the fluttering of a butterfly.
- Do 30 reps to complete one set.
Sets And Reps – 3 sets of 30 reps
Bottomline
There you go – 15 fat-blasting, serotonin-pushing, and spirit-lifting lower body workouts. Do these every other day to see noticeable results in three weeks. Fine-tune your diet depending on if you desire to gain lean muscle or lose excess flab. Stay hydrated and stress-free.
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