16 Lower Body Workouts For Women For Toned Legs And Hips

It’s no surprise that many women tend to accumulate fat in the lower body (1). However, apart from full body workouts, performing specifically lower body exercises, women can shed lower body fat and strengthen and tone their muscles (2), (3), (4). Check out these 16 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.

Workout Blueprint: Leg And Hip Exercises For Women

• Frequency: 3-4 times a week.
• Benefits: Tone and strengthen the leg muscles.
• Equipment Needed: None
• Space Required: Small area
• Assistance Required: No
• Who Should Avoid: Anyone with a history of back or joint pain or who has undergone surgery recently.

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. This is because warming up increases blood flow to the muscles to prepare them for the upcoming workout and prevent the risk of injuries (5). 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.

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).”

Did You Know?

Squats are frequently referred to as “the king of exercises” because the entire body gets worked on by this exercise.

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.

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

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.

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 

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.

Quick Tip

Don’t shift your body weight forward or back while doing lunge variations and lunge exercises. This can put a strain on the back knee and cause pain.

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.

16. Glute bridge

Target – Gluteus maximus, hamstrings, lower back, and core muscles

How To Do

1. Lie on your back with your legs hip-width apart and your knees bent. Rest your arms on your sides with the palms facing downward.
2. Squeeze your glutes and contract your abdominal muscles.
3. Drive through your heels to lift your hips upward. Make sure your shoulders, hips, and knees are in a straight line.
4. Form a diagonal line with your body. Hold this bridge position while you briefly contract your glutes to increase muscular engagement.
5. Slowly bring your hips back down without hitting the floor. Do this while you maintain tension in your hamstrings and glutes.
6. Perform 3 sets of 12 to 15 repetitions. Focus on controlled movements and proper form.

Note:

You can try mixing in some variations of these lower body exercises to get the most out of your workout and effectively target different muscle groups. For instance, if you have perfected the regular squats, consider trying sumo squats to engage your inner thighs or single-leg squats to challenge your balance and stability. You can also experiment with resistance bands and weights to increase the intensity of your workout.

After completing a set, a cool-down routine is essential. Learn more about it below.

Cool-Down – 5 Minutes

A cool-down routine after your lower body workout will help your body transition back to a resting state, reduce muscle soreness, and prevent injuries (6). Here is a sample cool-down routine you can follow:

• Hamstring stretch – Hold for 15-30 seconds
• Seated calf stretch – Hold for 15-30 seconds
• Quadriceps stretch – Hold for 15-30 seconds
• Butterfly stretch – Hold for 15-30 seconds
• Figure four stretch – Hold for 15-30 seconds

You may also repeat these stretches 2-3 times.

Infographic: Benefits Of Lower Body Workout

Lower body workouts can be done with just your body weight or with your preferred gym equipment (like barbell exercises and dumbbell exercises). 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.

Illustration: StyleCraze Design Team

Frequently Asked Questions

What is the best time to perform lower-body workouts for optimal results?

There is no best time to perform lower body workouts. It is best to choose a time that fits your schedule and allows you to stay consistent for optimal results. You may perform them either in the morning or evening, along with your regular workouts.

How long does it take to tone the 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.

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Dr. Sudhansu SinghBPT

   

Dr. Sudhansu Singh is a Physiotherapist, Sports and Musculoskeletal Physiotherapist, and Neuro Physiotherapist with 8 years of experience. He is a member of the Federation of Indian Manual Therapists (FIMT) and an active member of the Delhi Council of Physiotherapy and FIMT Australia Association.

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