Inner/Outer Thighs, Glutes, and Hips

Target stubborn thigh fat and build functional strength with these 8 powerhouse moves. Whether you are slim or looking to tone up, consistency is the key to melting away extra softness and building a defined silhouette.

1. Single-Leg Glute Bridge

Single Leg Glute Bridge Dumbbell Single Leg Bridge With Dumbbell 78 Single Leg Glute Bridge Royalty

Lie on your back, knees bent. Extend one leg straight and lift your hips toward the ceiling using the planted foot. Squeeze at the top.

10 REPS PER LEG

💡 Benefit: Improves hip mobility and reduces knee pain by strengthening stabilizers.

2. Side Plank Leg Lift

Yoga Plank Exercise Modified Side Plank Leg Lift Side Plank Leg Raise On Make A GIF

Start in a forearm side plank. Lift your top leg as high as possible while keeping it straight. Do not let your hips sag.

10 REPS PER SIDE

💡 Form Tip: Maintain a straight line from head to toe throughout the lift.

3. Fire Hydrant Kick

Enhance Your Glutes and Hips with the Fire Hydrant Exercise

On all fours, lift one leg out to the side with the knee bent at 90 degrees. Raise until the thigh is parallel to the floor.

10 REPS PER LEG

💡 Benefit: Targets outer hips to eliminate “hip dips” and round the glutes.

4. Rainbow Leg Circles

6 Exercises to Lift Your Butt and Tone Your Glutes | HUM Nutrition Blog

On all fours, extend one leg and swing it behind you in a wide arc (rainbow shape), then swing it back to the front.

12 REPS PER LEG

💡 Benefit: Enhances coordination and hits the glutes from multiple angles.

5. Single-Leg Toe Touch

How to Do a Single-Leg Touch and Hop | PS Fitness

Stand tall, lean forward to touch the floor near your toes while extending the opposite leg back for balance.

10-12 REPS PER LEG

💡 Modification: Hold onto a chair if you struggle with balance.

6. Knee Tap (Skater) Lunge

8 Exercises that’ll melt your inner thigh and vagina fat

Step back into a reverse lunge, then explosively jump sideways to land in a lunge on the other side.

10 REPS PER SIDE

💡 Energy: This move boosts heart rate for maximum calorie burn.

7. Sumo Squat with Heel Lift

8 Exercises that’ll melt your inner thigh and vagina fat

In a wide stance, lower into a deep squat. As you rise, lift your heels and squeeze your glutes at the peak.

10 REPS

💡 Benefit: Shapes inner thighs and improves ankle mobility.

8. Squat with Toe Raise

8 Exercises that’ll melt your inner thigh and vagina fat

Lower into a shallow squat, then rise onto the balls of your feet for a standing calf raise.

10 REPS

💡 Intensity: Hold dumbbells at your chest to increase the burn.

🔥 Metabolic Boost

Pair these exercises with specific nutrition for faster results. Check out the 5 veggies that boost female metabolism to burn lower belly fat faster!

Consistency is key! Share these moves with friends to stay motivated together.

Would you like me to create a 4-week “Leg Sculpt” workout calendar based on these exercises?