The hips are the largest muscle group in the body, and they’re also one of the most important.

The hips allow you to walk, run, jump, and even turn around in a circle. Without the hips, humans wouldn’t be able to move as efficiently or as quickly as they do today.

A healthy hip joint means that you can bend your leg at any angle and easily straighten it again. The hip joint consists of three bones: the femur (thigh bone), which connects to the pelvis at the hip socket; the acetabulum (socket), which connects to the pelvis at its own socket; and finally, a ball-and-socket joint between them called an articulation.

The muscles surrounding this joint are so strong that they are capable of rotating your entire body around its own axis (the center point of your body).

Exercise For Weight Loss Hips

It’s no surprise that many women tend to accumulate fat in the lower body. However, by performing lower body exercises, women can shed lower body fat and strengthen and tone their muscles. Check out these 15 best lower body workouts for women that you can do at home. Get strong, toned, and fitter. Scroll down!

Note: Talk to your doctor before doing these exercises if you are pregnant or have knee pain or lower back pain.

15 At-Home Leg And Hip Exercises For Women

Before you start with these 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

How To Do
  1. Stand straight with your feet close.
  2. Extend your hands in front of you, with the palms facing down.
  3. Start jogging on the spot. Only, raise your knees higher.
  4. Try to tap your palms with your knees.
  5. Do 3 sets of 20 reps each.

2. Squat 

Target – Glutes, quads, hamstrings, and calves

How To Do
  1. Stand with your feet shoulder-width apart, back straight, and shoulders rolled back. Keep your core engaged.
  2. Push your hips out and lower yourself by flexing your knees.
  3. As you come to a sitting pose, flex your elbows and bring your forearm close to your chest.
  4. Make sure your knees are behind your toes, and your back is not hunched.
  5. Push yourself all the way up with the same speed you squatted down.
  6. Do 3 sets of 12 reps each.

3. Jump Squat

Target – Glutes, quads, hamstrings, adductors, and calves

How To Do
  1. Stand with your feet shoulder-width apart. Roll your shoulders back and keep your core engaged.
  2. Squat down and bring your hands close to your chest.
  3. Push yourself up from the sitting position and jump off the ground. Propel your body upward by throwing your hands to the side.
  4. Land softly on the ground and get back to the squatting pose.
  5. Do 3 sets of 12 reps each.

4. Alternating Side Lunge

Target – Adductors, glutes, quads, hamstrings, and calves

How To Do
  1. Stand with your feet wider than shoulder-width apart.
  2. Shift more of your weight on your left side. Bend your left knee and lower yourself to the left.
  3. Straighten your position and repeat the motion with the right side.
  4. Do 3 sets of 10 reps each.

5. Plie Squat Calf Raise

Target – Calves, adductors, glutes, hamstrings, and quads

How To Do
  1. Stand with your feet wider apart than shoulder-width.
  2. Squat down and slowly raise both your heels off the floor.
  3. Extend your hands in front of you for balance.
  4. Slowly, lower your heels. Raise them again.
  5. Do 3 sets of 12 reps each.

6. Wall Sit

Target – Quads, hamstrings, glutes, and calves 

How To Do
  1. Stand with your upper back, lower back, and hips against a wall.
  2. Squat down and get into a sitting position.
  3. Place your hands on your thighs.
  4. Hold this pose for 30 seconds. Keep breathing.
  5. Get back up. Rest for 10 seconds and repeat.
  6. Do 3 sets of 30 seconds hold.

7. Lunge

Target – Quads, hamstrings, glutes, and calves

How To Do
  1. Stand with your legs shoulder-width apart, hands on your waist, shoulders rolled back, and core engaged.
  2. Take a step forward with your right leg.
  3. Flex both your knees and lower your body. Your thighs and shins should be perpendicular to each other.
  4. Raise your body and get back to the starting position.
  5. Place your left foot in the front and repeat the same.
  6. Do 3 sets of 12 reps each.

8. Standing Side Leg Kicks

Target – Adductors, abductors, hip flexors, glutes, quads, hamstrings

How To Do
  1. Stand straight with your feet shoulder-width apart.
  2. Place your left hand on the back of a chair.
  3. Place your right hand on your waist.
  4. Raise your right leg laterally. Do not bend to the side.
  5. Repeat 12 times before switching sides and raising the left leg.
  6. Do 3 sets of 12 reps each.

9. Hip Thrust

Target – Glutes, hamstrings, quads

How To Do
  1. Sit and place your upper back against a bench or sofa.
  2. Place your hands on the sofa, flex your knees, and keep your feet flat on the floor.
  3. Push your hips up. Your shoulders, hips, and quads should be in the same line.
  4. Hold this pose for a second.
  5. Slowly, lower your hips back to the starting position.
  6. Do 3 sets of 8 reps each.

Note: Consult your doctor if you have lower back problems before you do this exercise.

10. Donkey Kicks

Target – Glutes, hamstrings, quads

How To Do
  1. Get on all fours.
  2. Lift your right foot and knee off the floor.
  3. Without extending the leg straight, kick your right heel up toward the ceiling.
  4. Bring it back slowly. Just before your foot touches the floor, kick your leg up again.
  5. Repeat 12 times before doing the same with the left leg.
  6. Do 3 sets of 12 reps each.

11. Spider Climbers

Target – Adductors, abductors, glutes, hamstrings, and quads

How To Do
  1. Get into a plank pose. Engage your core, and make sure your elbows are right under your shoulders.
  2. 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.
  3. Place your right leg back.
  4. Do the same with your left leg.
  5. Do 3 sets of 12 reps each.

12. Leg Circles

Target – Adductor, glutes, quads, and hamstrings

How To Do
  1. Lie down on a mat. Place your hands with the palms facing down under your hips. Make sure your tailbone is touching the floor.
  2. Lift your right leg off the floor and start drawing a circle with the tip of your right big toe. Make 10 circles.
  3. Place your right leg back on the floor.
  4. Do the same with your left leg.
  5. Do 3 sets of 10 reps each.

13. Leg Raises

Target – Core, glutes, hamstrings, and quads

How To Do
  1. Lie down on a mat. Place your thumbs under your hips and engage your core.
  2. Raise both your legs off the floor at 30 degrees. This is the starting position.
  3. Lift your leg to 90 degrees and slowly drop it to 30 degrees.
  4. Repeat the same 12 times to complete one set.
  5. Do 3 sets of 12 reps each.

14. Side-Lying Leg Raises

Target – Adductor, glutes, hip flexors

How To Do
  1. Lie down on your left side. Place your hand below your head for support, and your right hand on your waist.
  2. Raise your right leg to 45 degrees and lower it.
  3. Right before your right foot touches the left, raise it again.
  4. Do 10 leg raises before changing sides and raising your left leg.
  5. Do 3 sets of 10 reps each.

15. Butterfly Pose

Target – Adductors and hip flexors

How To Do

  1. Sit on a mat with your legs extended in front of you.
  2. Hold your left ankle with your left hand, flex your left knee, and bring your left foot close to your groin.
  3. Do the same with your right leg.
  4. Hold the soles of your feet together with both hands.
  5. Keeping your feet stationary, move your knees up and down, just like the fluttering of a butterfly.
  6. Do 30 reps to complete one set.
  7. Do 30 reps to complete one set.

Benefits Of Lower Body Workout

Lower body workouts can be done with just your body weight or with your preferred gym equipment. With the variations mentioned above, you can not only tone and strengthen your lower body muscles, but also improve your stability and range of motion. To know more about the benefits of lower body workouts, have a look at the infographic below.

Fat accumulation is quite high in the lower body, especially in women. That is why it requires a targeted workout regimen. The lower body workouts for women listed above help tone your muscles and get stronger legs by working on your quads, glutes, calves, hamstrings, adductors, hip flexors, and abductors. Moreover, you can do all these exercises in the comfort of your home without any equipment. Do these exercises on alternate days, and you will see results in three to four weeks. You can go for intermittent fasting or include certain superfoods in your diet for the best results. However, consult a doctor before doing so.

Frequently Asked Questions

How long does it take to tone legs?

You can begin seeing noticeable changes within three to four months of beginning your leg workout routine.

Does walking tone your legs?

Yes. Brisk walking helps tone your legs by reducing thigh fat.

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?

No. Regular walking doesn’t have any major impact on your butt muscles as its primary focus is on the glutes.

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