Note: Talk to your doctor before doing these exercises if you are pregnant or have knee pain or lower back pain.
16 At-Home Leg And Hip Exercises For Women
Before you start with the lower body exercises like glute exercises, calf exercises, booty exercises, inner thigh exercises, outer thigh exercises, hip exercises, and bodyweight hamstring exercises, warm up your muscles for at least 10 minutes. Here’s a quick warm-up routine:
Warm-up – 10 Minutes
Neck tilts – 1 set of 10 reps Neck nods – 1 set of 10 reps Neck rotations – 1 set of 10 reps Shoulder rotations – 1 set of 10 reps Arm rotations – 1 set of 10 reps Waist rotations – 1 set of 10 reps Side lunges – 1 set of 10 reps Jumping jacks – 1 set of 50 reps Calf raises – 1 set of 10 reps Ankle rotations – 1 set of 10 reps
Now, your muscles are ready for an energizing 20 minutes of lower body no-equipment training. Let’s begin!
1. High Knees
Target – Quads, hamstrings, calves, and glutes
2. Squat
Target – Glutes, quads, hamstrings, and calves Squats are touted as one of the best exercises for legs and thighs, and incorporating them into your routine is a great way to enhance strength and tone your legs. Dan, a blogger, shared the experience of doing squats regularly. He explained, “But I got the benefits – I’m leaner, stronger and feel better about my health and body when I squat regularly (i).”
3. Jump Squat
Target – Glutes, quads, hamstrings, adductors, and calves Integrating jump squats into your routine can significantly boost your workout. You can also experiment with various quad-strengthening exercises, which target your lower body and inject a dynamic element into your fitness routine, keeping you motivated and engaged.
4. Alternating Side Lunge
Target – Adductors, glutes, quads, hamstrings, and calves
5. Plie Squat Calf Raise
Target – Calves, adductors, glutes, hamstrings, and quads Incorporating leg raises and body composition exercises into your routine can be great. These exercises effectively target your core and lower body muscles, enhancing overall strength and stability.
6. Wall Sit
Target – Quads, hamstrings, glutes, and calves
7. Lunge
Target – Quads, hamstrings, glutes, and calves
8. Standing Side Leg Kicks
Target – Adductors, abductors, hip flexors, glutes, quads, hamstrings
9. Hip Thrust
Target – Glutes, hamstrings, quads Note: Consult your doctor if you have lower back problems before you do this exercise.
10. Donkey Kicks
Target – Glutes, hamstrings, quads
11. Spider Climbers
Target – Adductors, abductors, glutes, hamstrings, and quads
12. Leg Circles
Target – Adductor, glutes, quads, and hamstrings
13. Leg Raises
Target – Core, glutes, hamstrings, and quads
14. Side-Lying Leg Raises
Target – Adductor, glutes, hip flexors
15. Butterfly Pose
Target – Adductors and hip flexors How To Do
16. Glute bridge
Target – Gluteus maximus, hamstrings, lower back, and core muscles How To Do How long does it take to tone legs? You can begin seeing noticeable changes within three to four months of beginning your leg day workouts. Does walking tone your legs? Yes. Brisk walking helps tone your legs by reducing thigh fat. Hence, it is one of the best thigh exercises. Should I do leg workouts every day? Yes. You can train your legs every day along with other body parts to gain strength. Does walking tone your butt? Regular walking is considered to be one of the best aerobic exercises, but it doesn’t have any major impact on your butt muscles as its primary focus is glute activation. Combine targeted butt workouts with walking and other cardiovascular exercises that can help you achieve a well-rounded fitness routine and overall body toning. To make walking more like step aerobics, you can try adding variations like marching in place, step-ups onto a low step or stair, or side steps. A strong lower body makes you feel lighter and improves your flexibity and overall mobility! Watch the video below for some effective exercises to get toned and strong leg muscles.
