The most effective hip exercises in the gym

Top exercises for legs in the gym

The following exercises for girls will help pump up your legs in the gym, the main thing is to follow the technique.

Leg press

One of the main techniques for strong legs. Works: quadriceps, buttocks, thighs.

  1. We sit down on the bench press machine.
  2. Place your feet on the platform shoulder-width apart. If you spread it wider, the load will shift to the inner thighs.
  3. At the lowest point, the knees form an even angle, the knees reach the chest.
  4. We squeeze the load upward, where we do not fully extend the knee joints.

Practice allows you to work with large weights (8-12x3).

Leg training in the hack machine

Basic technique for quadriceps, hamstrings, buttocks. Quickly removes the “breeches” on the hips and tightens the muscles.

  1. We stand on the platform, distancing our feet by 60 cm. Keep our knees bent.
  2. The back is pressed against a vertical movable support installed at a slight angle.
  3. We remove the stoppers, straighten the lower limbs until the load rests on the shoulders.
  4. Pressing in your heels, lower your pelvis until a right angle is formed with the floor, and immediately rise up.

It is important to feel the tension in the quadriceps (10-13x 2).

Reverse hack squats

The advantage of practice is that the buttocks and thighs are better pumped.

  1. We stand on the support facing the moving platform. We put the roller on our shoulders.
  2. Keep your head and back on the same straight line.
  3. We release the stoppers, pull in the stomach, lower the body down, moving the buttocks back, as if wanting to sit on a chair.
  4. As soon as the hips take a horizontal position, after a pause, we get up from the squat with an energetic movement.
  • At the peak point we maintain a small popliteal angle.
  • From time to time we change the width of the rack.
  • 10 reps in 4 sets.

Leg extension in the simulator

A targeted exercise for the quadriceps.

We choose a machine with a horizontal seat.

  • The straight position does not interfere with the full extension of the knees.
  • The back of the exercise machine supports the upper part of the body, which reduces the risk of injury if the weight accidentally falls and relieves the back.
  1. We approach the machine and adjust the weight.
  2. We sit down, place our feet under the bolster, and cling to the side handles.
  3. As you exhale, use the power of your quadriceps to straighten your legs.
  4. After counting 1,2,3 we accept IP.
  • For mass , perform 12 repetitions in 3 sets;
  • for drying – 15-18x3.

Lying leg curl

Focus: tendon, semimembranosus, gastrocnemius, biceps femoris.

  1. We lie face down, fix our feet under the cushion, knees hang slightly, body pressed to the surface.
  2. As you exhale, bend your knees completely. The roller touches the buttocks.
  • It is not necessary to straighten your limbs completely.
  • Like all isolation practices, curls are performed at the end of the program to “finish off” the hips.

Leg adduction in a cable machine

  1. We stand sideways to the crossover, fasten the mount to the ankle, and step away from the trainer.
  2. We shift the body weight onto the supporting leg. The raised limb does not touch the surface. We hold the frame with one hand, and place the other on the waist.
  3. While holding your breath, we bring the free limb forward of the dominant one and move it to the side.

In this position, the thigh muscles contract as much as possible. After repeating the movement 15 times, we change position. We perform 3 approaches for the left and right sides.

Leg abduction in the simulator

Assistance exercise for the inner thigh. Works the hips and buttocks. Before performing, thoroughly warm up the hip joints and stretch the inguinal ligaments. The more mobile they are, the greater the amplitude.

  1. We sit in the simulator.
  2. We place our knees on supports at a wide angle. The upper part of the body is motionless.
  3. As you exhale, gently bring your legs together.

We perform 16 repetitions in 3 sets.

Seated calf raise

The practice is aimed at developing the soleus and calf muscles, giving volume and shape to the lower leg.

If the gym does not have a special simulator, you can work in a Hack machine or Smith machine.

  1. We rise onto the platform so that the heels hang down.
  2. We place the roller on the quadriceps, rise and fall on the tiptoes.

For variety, we change the position of the feet, directing them inward and outward. Different positions allow you to pump your calves from all sides.

20 takes in 3 sets.

Standing calf raises

Efficiency depends on the mobility of the ankle joints. For effectiveness, we place the socks on the platform. With maximum heel drop, the soleus muscle contracts better.

  1. We stand in the simulator with our shoulders under the rollers.
  2. We make rhythmic movements with our feet up and down, following the mechanics of movement.
  • Different positions of the feet, as in previous techniques, load different bundles.
  • Choose a comfortable weight.
  • Can be performed with a barbell and dumbbells.

We include gym techniques in the main leg training program for girls, combining 2 isolating ones with 1 basic one.


The best exercises for the thigh muscles

Let's consider what exercises should be performed to achieve ideal shape and pronounced muscle relief.


The barbell squat is a basic hip-strengthening exercise that works all areas of the muscles in the legs and buttocks, and many of the core muscles as stabilizers.

© Vitaly Sova —

Depending on the width of your legs and range of motion, you can focus the load on your priority area. Deep squats (below parallel to the floor) engage the gluteal muscles more strongly. Squats in parallel and slightly higher - quadriceps. The narrower your legs are, the stronger the lateral quadriceps muscle, which forms the muscles of the outer thigh, will work. A wide stance shifts the emphasis to the adductor muscles of the thigh (inner part).

It is extremely important to keep your back straight throughout the exercise. This will not only allow you to better focus on muscle function, but will also protect you from injury. When lifting heavy weights, use an athletic belt and knee wraps.

When squatting, look forward and slightly up rather than down, this can lead to injury and loss of balance. It is extremely important not to bring your knees together when lifting; they should move in the same plane.

If you are new to the gym and find it difficult to squat even with an empty bar, do Smith squats - this is also an effective exercise for slender thighs.

Many athletes also perform front squats (with a barbell on the chest). They work much less on the hamstrings, buttocks and spinal extensors; the entire load goes to the quadriceps.

© Makatserchyk —

Leg press

The most important exercise for slender thighs. The biomechanics of the movement are similar to squats, but in the platform leg press there is almost no axial load on the spine. Great for beginners for whom the squat technique is too difficult.

Depending on the position of your legs, you focus the load on certain areas of the thigh.

By placing your feet at the bottom of the platform narrow and parallel to each other, you will force the outer quadriceps to work harder. If you put them wide and spread your toes to the sides, the load will transfer to the inner thigh. Feet shoulder-width apart at the top of the platform - the load falls on the hamstrings and gluteal muscles.

The most important feature of this simulator is the amplitude. You should be comfortable throughout the entire movement. Don't lower the platform too low: most machines are designed in such a way that at the lowest point your lower back will round and rise from the surface of the machine. This may result in injury. At the top point of the amplitude, you do not need to fully extend your knees; let the leg muscles be under constant tension.

You should not set strength records in this movement; it is better to work in a comfortable repetition range - from 10 to 15.

Hack squats

This machine is not available in all gyms, but with it it will be easier to achieve the desired goal - to achieve slender, athletic thighs.

The trajectory of movement is strictly fixed, so it will be easier for you to focus on contracting and stretching your thigh muscles. The lower back rests against a special support, so there is practically no axial load on the spine in this movement. Use different leg positions to work the entire array of thigh muscles. Similar to the leg press, do not extend your legs all the way at the top of the movement.

© splitov27 —

Leg extensions while sitting in a machine

This is an isolation exercise for the hips. In it, the load falls entirely on the quadriceps femoris muscle. Athletes often use this exercise as a warm-up before the main strength work or put it at the very end of the workout to finally “finish off” tired muscles.

The working weight does not play a fundamental role here; it is much more important to feel the work of the quadriceps and take a short pause at the top point, tensing the muscle as much as possible in order to “burn” it properly. This training technique works great during the drying period, as it helps improve the relief of the leg muscles.


This is an excellent exercise for strengthening the thigh muscles, which is performed both during muscle gain and during the drying period. In lunges with a barbell on your shoulders or with dumbbells, everything works: quadriceps, hamstrings, glutes, adductors.

© Makatserchyk —

However, in this exercise you can place emphasis depending on your priorities. A short step puts more stress on the quadriceps, a long step on the buttocks and hamstrings:

There are also more specific variations of lunges, such as backward lunges, which place the maximum load on the gluteal muscles, or side lunges, which work the outer thigh (lateral quadriceps) more strongly.

An alternative exercise is stepping onto a platform with additional weights:

© studio1901 —

Sumo deadlift and plie squats

We have combined these two exercises into one point, since they predominantly load the same muscle group - the adductor muscles of the thigh, and have similar execution techniques.

Sumo deadlifts are typically performed with a barbell. A wide stance is used, with the toes turned outward. This exercise comes from powerlifting, but it is also successfully used in classical fitness. If you perform the movement with a light weight and try to completely turn off the back and trapezius muscles from the work, then the entire load will be accentuated on the inner surface of the thigh.

With plie squats the story is a little different. As a rule, this exercise is performed with a dumbbell, so the amplitude is relatively small. To increase it, stand on two step platforms, and then you can lower the dumbbell lower. The amplitude will be greater (by how much depends on your stretch) and you will be able to better focus on stretching the hip adductors as you move through the negative phase of the movement.

A set of exercises in the gym for losing weight in the legs and thighs

The most common requests that women come to the gym with are: the desire to lose weight in the abdominal area and drying the lower body with a parallel increase in the size of the hips and buttocks.
It is much easier for girls, following the recommendations of a fitness instructor, to improve the appearance of their figure than for men, for whom gaining muscle mass in the gluteal muscles is often an impossible task. When setting the goal of losing weight, female athletes need to not only engage in a well-designed training program, but also follow the rules of a healthy diet and lifestyle. Unlike men, whose process of losing weight and building muscle will have results exclusively in the gym, representatives of the fair half of humanity can perform complexes both in the gym and at home. Despite the fact that both ways to pump up a female figure are effective, playing sports in the gym will allow you to achieve visible results after 3-4 weeks of regular training. In order to competently create a program to reduce the amount of subcutaneous fat in the legs and buttocks, the athlete must know which exercises are the most effective, what can be considered a direct contraindication for physical activity, and also what professionals think about female weight loss in general.

Losing weight at home

How to lose weight in the thighs and buttocks by working out at home? Despite the fact that this part of the body is quite problematic in losing extra pounds, following the recommendations below you can still achieve the desired effect .

First of all, you need to do a good warm-up, it is advisable to do aerobics to speed up your metabolism and burn fat. Aerobics or step aerobics at home is an ideal option before starting strength training. Regular charging will also help. Now the exercises themselves:

  • Get on all fours. Knees under the hip joints, palms under the shoulders. Straighten your right leg to the side, lift it up, bring it back behind your left foot and return it back. In this case, the emphasis is on the work of the gluteal muscle. Do not engage your lower back. Repeat 12-15 times with each leg, do 3 sets.
  • Lie on your stomach. Bend your right leg at the knee and try to push it up as high as possible. Repeat with the other leg. Do 10-12 reps in 2 sets.
  • This exercise is a continuation of the previous one. This time you need to lift both legs up at the same time. Also do 10-12 reps in 2 sets.
  • Lying on your stomach, extend your arms forward in front of you. Start lifting both arms and legs as high as possible. This exercise also perfectly trains the back muscles and makes the spine more flexible.
  • Lying on your stomach, bend your knees and lift them up, bringing your toes together. From this position, try to bring your knees together and spread them apart. Do as many repetitions as you can manage. The adductor muscles of the thigh swing well here.
  • The following exercise is found in Pilates, yoga, and many other areas. It perfectly strengthens the muscles of the abdomen, back and buttocks. At the same time, it makes the body more flexible. Grab your ankles and try to stretch up as much as possible. If you can’t grab hold with both hands, do it with each leg in turn. Do 10-12 repetitions in 3 sets.
  • Plank. This should complete the workout. It strengthens the entire body and is suitable for losing weight on the stomach and sides. Place your hands or palms and toes on the floor. Tighten your stomach, twist your pelvis. Hold the position for as long as possible.

If you follow the procedure described above, you can quickly lose weight in the hips and buttocks. Video lessons will help you lose weight buttocks at home. This workout is suitable not only for women, but also for men.

Features and mechanism of action of leg exercisers

Depending on the type of load created, the mechanism of action of exercise machines for the legs and buttocks varies. Manufacturers of such sporting goods classify their products into:

  • strength (such exercise machines must be used to maintain overall muscle density);
  • aerobic (or cardio, designed to strengthen the cardiovascular system and reduce weight);
  • helping to increase the muscle mass of the athlete.

The main feature of exercise machines for fat burning and pumping legs is that, in addition to the target muscle group, they also use several secondary ones. This characteristic once again proves that local weight loss in one area of ​​the body is impossible. The reduction in body fat during sports occurs evenly. For example, when walking on a stepper (one of the most effective exercise machines used for losing weight in the legs both at home and in the gym), not only the muscles of the lower body are worked out, but also the back is strengthened, the abs are tightened, and the cardiovascular system is trained.

On the subject: Constant feeling of rocking, no support under your feet

What are the contraindications for women?

Before starting training aimed at losing weight in her legs, a girl should make sure that she has no contraindications to playing sports. Otherwise, she risks not only getting the “reverse result” (the lower part of the body will increase in size, for example, when the body retains fluid due to kidney problems), but also significantly worsening her health. You should refuse to perform the complex if you have:

  • hypertension 2 and 3 degrees;
  • pregnancy;
  • dysfunction of the genitourinary system;
  • hemorrhoids;
  • tumors, regardless of their etymology;
  • disorders of the kidneys, liver and gall bladder;
  • diseases of the cardiovascular system;
  • movement coordination disorders;
  • fractures or other injuries to joints and bones;
  • disorders of the musculoskeletal system.

Important! If discomfort occurs during sports, a woman should immediately stop training and have her body examined as soon as possible.

Where is it better to exercise: at home or in the gym?

Exercises for losing weight in your legs can be performed at home or in the gym, or you can combine two types of training, choosing the right load. A girl should choose the most suitable option for herself only after studying the positive aspects of each method of transforming the lower part of her body.

Benefits of working out at the gym

Benefits of homeschooling

The need to pay money for a subscription is an additional motivation for the athlete.

The ability to work out a specific part of the body with a minimum set of sports equipment (dumbbells, barbells, weights, expanders, fitness bands, tourniquets).

The presence of a variety of equipment that can be used not only for weight loss, but also for subsequent tightening and stretching of muscles.

Save money on purchasing a subscription every month.

The ability to contact the on-duty fitness instructor located in the gym at any time for help in performing a specific exercise.

Save time on getting to the gym.

Option for personal training with a trainer.

No need to adjust to the opening hours of the gym and the fitness trainer conducting personal training.

Having other people exercising also provides additional motivation to lose weight.

No queues for exercise equipment, showers, sauna, and so on.

Based on the comparison table above, we can conclude that home exercises are suitable for those who want to improve their figure, but do not have the financial or time resources to visit the gym. In all other cases, to achieve visible results in the shortest possible time, girls should give preference to training in the gym.

Exercises in the gym

Some people find it more convenient to exercise at home, while others prefer to go to the gym. If you belong to the latter, then especially for you, below are effective exercises for working out the inner thighs.


Squats are the most effective exercise for working the thighs. Therefore, it should definitely be included in the training program. The weight of the barbell must be selected in such a way that 12-15 repetitions can be performed.

Execution technique: stand facing the bar, straighten your back, then move the barbell to the trapezius muscles. Grasp the bar with your hands and straighten up.

Feet stand shoulder-width apart, toes slightly turned to the sides, back straight. Make sure the weight of the barbell is evenly distributed. After taking a deep breath, perform a deep squat and return to the starting position as you exhale.

Since this exercise is dangerous, it is recommended to perform it for the first time in the presence of a trainer or someone more experienced.

Leg abduction on the simulator

Another effective exercise. To perform it, you will need a special simulator, which can be found in any gym.

Method of execution: while sitting on the exercise machine, while inhaling, bring your hips together as much as possible, hold for a few seconds and smoothly return to the starting position as you exhale.

To avoid unwanted damage, perform this exercise slowly.

Lunges with dumbbells

In terms of effectiveness, this exercise is perhaps second only to the squat. With its help you can pump up the inner thighs, buttocks and quadriceps muscles well.

To begin with, it is important to stand up correctly; for this you need to straighten up, place your feet slightly narrower than your shoulders, and also take dumbbells in both hands. Next, you need to take a step forward as far as possible with your right leg, while your left leg should remain in its original place and, while inhaling, do a squat. Then, as you exhale, you need to push off and return to the starting position. Perform again, but now take a step forward with the other leg.

For safety reasons, you need to make sure that the knee of the leg with which you take a step forward does not go forward; it should be in line with the foot.

You need to do 12-15 repetitions, 2-3 approaches per workout. Over time, the number of approaches can be increased. Breaks between approaches should be about 2 minutes. The weight of dumbbells also needs to be gradually increased.

Leg extension on the simulator

This exercise is designed to work the quadriceps muscle. It is recommended to perform it before squats to warm up or at the end of a workout.

Execution technique: while sitting in the simulator, you need to grab the handles on the sides, bend your legs at the knees and place them under special bolsters. Then, while inhaling, lift up, straightening your legs. And as you exhale, return to the original position.

You should not straighten your knee joints too much, you need to perform the exercise slowly, it is important to keep your back straight.

What errors may occur when performing this exercise are shown in the following video:

This video presents a set of effective exercises. After watching it, you will learn how to quickly get rid of excess fat on the inner thighs and get your figure back to normal.

TOP best exercise equipment for pumping and tightening legs

For high-quality pumping and tightening of the lower body, girls should include in their training program exercises on the most effective machines for such purposes, according to professional athletes and fitness instructors.

In the hall

In the gym, the top equipment designed to improve the appearance of women's legs is:

Training apparatus

Operating principle

Squat setup

The athlete, having previously selected the working weight and set the required angle of inclination of the base of the structure, stands facing the main part of the simulator. There are shoulder pads on the shoulders, with the help of which additional load will be created when squatting.

Hack squat machine

The girl sits in the exercise machine, leaning her back on the supporting surface, pressing her lower back tightly against the pillow. The angle of inclination of the body is standard and is optimal for an athlete of any height and build. There are special handles on the shoulders that create additional pressure on the legs during squats.

Angled leg press design

A woman sits in the exercise machine, leaning her back tightly against the supporting part of the structure. The legs are installed on a moving part, the movement of which is accompanied by the raising and lowering of the selected working weight. Changing the position of the feet while bending the legs allows you to work all muscle groups of the lower extremities.

Important! The working weight for performing exercises in simulators should be selected for each woman individually, taking into account her initial parameters, her goal, physical fitness and contraindications.

To reduce leg size at home, experts recommend that girls exercise on:

Training apparatus

Principle of operation

A woman places her feet on movable plates, the movement of which imitates the movement of her legs while walking. To increase the effectiveness of training, the resistance of the mechanism can be increased.

Butterfly shaped leg expander

The legs must be placed in the holes of the sports equipment so that the spring mechanism is between the limbs. When spreading your legs to the sides, the maximum load will fall on the muscles of the inner thigh.

Exercise machines with a “sliding” mechanism

The athlete’s feet are placed on the pedals, tightly secured with straps. Hands must be placed on the handle, but not leaning on it. Due to natural efforts, the girl moves her lower limbs apart and closes them, thereby alternately using the inner and outer surfaces of her thighs.

Important! Despite the fact that equipment for home training has a simple design, when performing exercises using it, you must strictly follow the standard algorithm, while observing safety precautions.


A beautiful female figure requires certain body proportions, so when performing exercises for the buttocks and hips, girls adjust them in such a way as to fit them to the desired size, making them either larger or smaller.

Exercises for the buttocks and thighs are special in that it is quite difficult to focus on the buttocks, because... they are not so easy to isolate from other muscles.

As a beginner in the gym, it is better to take at least a couple of lessons from a trainer; this will save you a lot of time and effort. If this is not possible, then I bring to your attention several workouts for the gluteal muscles and legs from professionals

Effective exercises for the buttocks and thighs that will help improve body proportions for girls and create a beautiful figure. And multiple championship medalist in the fitness bikini category Victoria Ivanova will show us her workout

The following workout shows some effective leg, glute, and triceps exercises you can do in the gym. How to properly set up the exercise machine for yourself, set the weight, how to do the exercise with the correct technique to achieve maximum effect.

By performing the exercises presented in this video, you can give your hips and buttocks the desired shape. It is shown how to correctly perform exercises such as straight-legged deadlifts, steps with dumbbells, plie squats and leg curls in a machine. These exercises will help you quickly and effectively lose weight in your thighs and make your buttocks firmer.

Another set of exercises for the legs and buttocks that can be effectively used in a gym training program for girls. These exercises will give girls the opportunity to get beautiful, athletic legs. Training such large muscles as the quadriceps femoris, biceps hip flexor and gluteal muscles in one day allows you to maximally load such large muscle groups, which will make the exercises most effective for losing weight in your legs and buttocks.

And in conclusion, a selection of the best exercises for the hips and buttocks from personal trainer Alexey Vetrov

When performing exercises for the legs and buttocks, as with any sport, the most important thing is to maintain the correct technique. Mistakes can not only lead to injury, but you will also not get the desired effect, since the muscles will not be used as needed. At home you can learn the technique on video and control yourself using a mirror. And do not forget that in the case of a decrease in volume and weight loss, it is very important for girls to maintain proper nutrition, without which any training in the gym will not be effective enough.

See also:

A set of exercises for beautiful legs

Gym: workouts for buttocks and thighs - 1

Gym: workouts for buttocks and thighs – 2

The most effective exercises in the gym

The vast majority of training programs for losing weight in legs involve girls performing exercises in a gym. According to experienced fitness instructors, the athlete will be able to achieve the desired result as quickly as possible by including the most effective types of loads in the complex:



Standing leg curls with weights

Take a stable position. Place your feet apart from each other at a distance equal to shoulder width, your back is straight, your chin is raised. Place the bar on your shoulders so that the athlete’s head is located in the middle of the main part of the apparatus. Holding the barbell with your hands, bend your knees until your thigh is parallel to the floor, your knee should not go beyond the toe of your foot. Without staying in this position, return to the original position. The back should remain as straight as possible during the exercise.

Lunges with sports equipment

Stand up straight, take dumbbells in your hands or place a barbell with weights on your shoulders. Straighten your back, lean your chest slightly forward. As you exhale, put one leg forward and, bending both limbs at the knee, touch the floor with the other leg. The knee of the front leg should not extend beyond the foot, and the back should remain motionless. Without stopping at the bottom point, return to the starting position.

Lifting the buttocks from a lying position (variation of the exercise - statically holding the buttocks at maximum height from a horizontal position)

Lie down on a hard surface, bend your knees, place your feet on the floor, slightly moving them away from each other. Place a metal plate of working weight in the abdominal area, place your arms along the body. As you exhale, lift your pelvis off the floor, raising it as high as possible. After standing at the top point for as long as possible, slowly lower your buttocks and repeat the exercise the required number of times.

Important! The number of approaches and repetitions of each exercise increases gradually and is controlled by a professional, and does not depend on the personal preferences of the athlete herself.

Losing weight in the gym

Exercises while sitting on a chair in the office for weight loss

Almost all fitness centers have aerobic rooms and their regular clients, most of whom achieve their goals during training, gaining less weight and a beautiful figure. Exercises improve mental health, increase performance and strengthen the cardiovascular system. What exercise machines should I use to lose weight in my thighs and legs?

Losing weight in the gym

Leg exercises on simulators include basic and separate exercises. The training scheme is ideal for both young people and older men and women. If you approach your diet responsibly, you can do exercises to make your legs thinner, or vice versa, to make them fuller.

Workout for losing weight legs

Today, gyms have a lot of training devices that can correct the shortcomings of the human body through physical exercise.

Squats with dumbbells

Straight stance: feet shoulder-width apart, toes pointed out, back arched. Hands with dumbbells are lowered down. As you inhale, bend your knees and begin squatting until your thighs are parallel to the floor. A few seconds of delay at the bottom point and further return to the starting position in 3-4 seconds. Exhale. Do 3 sets of 30-35 times.

On a note! The exercise can be performed with a barbell. The equipment is placed on the shoulders, the projectile is held with the hands, elbows down.

Leg press

In the simulator, rest your feet on the bottom platform and your back on the backrest. As you inhale, lower the weight and tuck your knees almost to your shoulders. At the end point, freeze for a moment and slowly straighten your legs back. Exhale. Repeat 3 sets of 30-35 times.

Exercise "Leg press"

Seated leg extension

Sit on the machine and put your feet behind the roller. Without moving, in a straight position, inhale and begin to straighten your legs at the knees. Having straightened it all the way, return to the starting position. Exhale. Repeat - 3 sets of 25-30 times.

Lying leg curl

Lie down on the exercise machine. Straighten your legs and move them behind the roller. Inhaling, bend your legs as much as you can. After 1-2 seconds, slowly return to the original position. Exhale. Do 3 sets of 25-30 reps. During training, secure the pose with your hands, holding the handrails.

Wide squat with barbell

Straight stand, feet apart as far as possible, toes to the sides. The barbell is held on the shoulders with the hands, the elbows “look” down. Inhale and squat until your thighs are parallel to the floor. A second of stopping in the lower position and 3-4 seconds of rising to the starting position. When finished, exhale. 3 sets of 30-35 reps.

Wide squat with barbell

Lunge with dumbbells

Standing position, arms with dumbbells down, back straight, legs together. After inhaling, take 1 step forward. The shin and thigh should form a right angle. Pause for a second. From a lunge, lift the body not with a push of the leg, but with the strength of the muscles. At the end - exhale. Adjust the length of the step (lunge) yourself. The further the step, the greater the load on the muscle fibers of the buttocks and thighs. Load on each leg - 3 sets and 25-30 times.

Exercises for the inner thigh

Each exercise for the inner thighs should be repeated in 2-3 sets at least 10 times:

  • Wide squat. Toes are pointed apart, feet are spread wide apart. Keeping your back straight, slowly squat down, pause, and return to the starting position.
  • Plie. Stand with your feet together. Rise up on your toes. Sit down slowly, hesitate, stand up. If it is difficult, practicing against the wall is allowed.
  • Exercise with a ball. Spread your legs, hold the ball above your knees. While holding, slowly squat down. At the bottom point, stop and rise to the starting position.
  • Squeezing the ball. Lie on your back, bend your knees. Tightening your hips, squeeze the ball between your knees for half a minute. Gain strength and repeat again.

Exercises for the inner thigh

How to exercise correctly

Depending on the result that a girl wants to achieve from her training, sports will have a number of features.

To remove excess fat

For effective fat burning, most of the complex should consist of cardio exercises (each of them should be at least 30 minutes) and exercises with minimal weights. In these types of workouts, it is the maximum number of repetitions that matters, not the increase in weight. The pulse during exercise should vary from 120 to 140 beats per minute.

On the subject: Leg exercise program for women

To pump up the thigh muscles and calves

To increase muscle mass in the thighs and calves, girls should exercise anaerobically. It involves working with weights, strength exercises with weights and maintaining a heart rate range of 140-160 beats per minute.

To strengthen muscles and joints

During classes, in order to improve health and maintain current shape, the athlete needs to build on her own feelings (there are no limits to the pulse range). The complex itself should consist of multidirectional loads (cardio alternates with strength exercises). To strengthen muscles, a woman should decide on the working weight and use it in training without subsequent increase (typical for anaerobic exercise).

Exercises for weight loss in the gym. Which workouts are best?

Any workout in the gym, be it strength training or general strengthening, leads to the consumption of calories. Therefore, all this will be training for weight loss. Due to it, you can burn a certain amount of subcutaneous fat.

Which load is better for girls? A set of basic exercises, or something else?

It is known that strength exercises with weights (namely the base) consume a lot of calories. Indeed, heavy exercise requires enormous energy expenditure. It’s just that you won’t be able to make a base often, since the body’s strength limits are very limited. This kind of training is important. But if your goal is to lose weight, and therefore your diet is in a calorie deficit, they will exhaust you very quickly. That is, strength exercises during weight loss are given in doses.

But long-term loads at an average pace (running, aerobics, working with light weights in a large number of repetitions) do not exhaust the body as much as strength training, so by giving them priority you can lose weight more effectively.

This way you can do it more often and for longer, as a result of which the final fat-burning effect will be stronger than when using a base and other heavy techniques.

There is such a thing as a fat-burning heart rate zone. This is 60–70% of your maximum heart rate. It can be calculated by subtracting your age from 220. Then calculating the percentages, on average you will get 120-130 beats per minute. It is believed that at this heart rate, the body takes the maximum amount of energy from fat.

Any physical activity for losing weight in and outside the gym is useful and important, as it expends energy.

Recommendations for beginners

In order for training to lose weight in your legs to bring results in the future, and for the exercises themselves to be enjoyable and safe for health, newcomers to the sport must follow the basic recommendations:

  1. Gradually increase the load. This applies to both aerobic and strength exercises.
  2. Strictly follow the technique of performing basic exercises. If a novice athlete is unfamiliar with it, she should contact a fitness instructor before starting the complex.
  3. Combine strength and cardio exercises in each workout.
  4. During class, drink as much clean water as possible (at least 500 ml).
  5. Do not do more than 3-4 sets and 15 repetitions in the first month of training.
  6. Review your lifestyle, give up bad habits and follow the principles of proper nutrition.

Important! Before deciding on the need to lose weight, a girl should consult a doctor and undergo the necessary procedures to identify hidden dysfunctions of the body (for example, a blood test for hormones, ultrasound of the mammary glands, etc.).

Expert opinions

To form a complete picture of the correct approach to losing weight on women’s legs, the athlete should familiarize herself with the opinions of experts on this issue.

Daria Malchugina, fitness instructor

Daria believes that the most common mistake of novice athletes is their opinion that by working out for hours on a treadmill, their legs will lose weight faster. Cardio exercise must be combined with strength exercises. This is the only way a woman will be able to not only reduce the volume of her lower body, but also tighten the muscles in this area.

Anatoly Burkin, weight loss specialist

Anatoly is confident that weight loss, given the fact that it does not occur locally, requires an exclusively comprehensive approach. Intensive training in the gym should be accompanied by a transition to a healthy lifestyle, which involves giving up bad habits and following the principles of proper nutrition.

Stepan Razumov, fitness instructor

Stepan recommends that his clients measure the problem area in detail before starting the weight loss process. Subject to a systematic approach to training and nutritional adjustments, repeated measurements should be made after 2-3 weeks. Small results will become additional motivation for girls to continue working on their bodies.

Exercises in the gym for weight loss for women. The benefits of strength training

It is important to immediately understand that a set of exercises for losing weight in the gym includes a whole range of different workouts. It is impossible to pedal an exercise bike for an hour and hope for instant results. It is necessary to train not only with an emphasis on cardio, aimed at burning calories, strength exercises are equally important.

There is a common myth that hardware in the gym is for men. In fact, absolutely any exercise machine is suitable for girls to lose weight in the gym. The only nuance is that representatives of the fair half of humanity do not need to carry a lot of weight, as men do. A small load is enough, but with double the number of repetitions, and excellent results are guaranteed. This is what makes women's fitness different.

The benefit of strength training is that it speeds up the process of protein synthesis, forcing the body to burn more calories. Ideally, after a certain regular period of training in the gym, you can achieve the effect of accelerated metabolism, when your body will spend more energy on habitual everyday activities than it did before. This is also the answer to the question of how to lose weight in the gym for a woman - after 40-45 years, moderate strength training helps to significantly reduce the risk of osteoporosis. And they will prevent the loss of muscle mass that occurs with age.

Another compelling argument in favor of lifting weights is that such training helps tighten skin that loses elasticity after losing a significant amount of extra pounds.

Main conclusions

  1. Regardless of the place of training, a girl, before performing exercises to lose weight in her legs, should study the features and operating principle of the exercise equipment used to achieve her goal.
  2. With the help of the most effective exercises, according to professionals, the athlete will be able to reduce the volume of the lower body within 3-4 weeks after the start of training.

To minimize the risk of getting a “reverse effect”, women who want to correct their figure should observe the pulse range during exercise, alternate loads and not overload the body. To increase the productivity of training, it makes sense for an athlete to use the services of a personal trainer. He will not only correctly draw up a set of loads and a nutrition plan, but also, in order to avoid injuries, will monitor the correct execution of the exercises during the lesson.

What do you think are the most effective fat-burning workouts for the lower part of the female body? Share your opinion or tell a real weight loss story!

The problem of excess weight is very relevant among girls and women of all ages. Many of those who are not satisfied with exercising to lose weight in their legs at home come to the fitness room with the goal of losing excess weight, gaining athletic shape, slender legs and firm buttocks.

There are effective techniques for tidying up and sharpening even a neglected figure. This material will help you understand the technique of performing exercises and learn the basic recommendations regarding training in the gym.

Improving your form with lunges

Lunges are another simple but very effective exercise for firming the buttocks. They are not so in demand among men, while girls eagerly begin to perform them, especially if they have to fight against cellulite.

Lunges in the gym are also best done with dumbbells. By gradually increasing the load, it will be possible to achieve muscle growth in the area of ​​interest (the back of the buttocks), as well as improve their shape. The sequence of actions during lunges is shown in the video below.

For men, back lunges are more effective if done with a barbell or dumbbells. The technique for performing them differs from the one that girls should follow, and at the same time allows you to pump up not only the buttocks, but also achieve an increase in volume in the hips and lower legs. You can see how to make them in the video.

How to lose weight in a girl’s legs: general rules of exercise

First of all, you need to understand the fact that weight loss and gain occurs evenly throughout the body. You can't lose weight just in your legs. Losing body weight occurs by burning excess subcutaneous fat throughout the body.

If you focus only on some individual muscle groups, while completely ignoring all the others, you will not achieve impressive results, since untrained parts of the body will not allow the body as a whole to develop.

Moreover, uneven training can lead to metabolic disorders and serious health problems. For this reason, your training program should be balanced and cover all major muscle groups.

A mandatory addition to sports should be a diet, and for greater effectiveness and smooth skin, regularly do leg wraps and anti-cellulite massage.

Intensity and light weight of weights

The amount of load and intensity of exercise directly affects the results of training. In order to build muscle mass, you need to work with maximum loads.

Remember! For those who are pursuing the goal of losing weight and getting lean, it makes sense to work with lighter weights, but with greater intensity and longer approaches.

Combinations of a series of exercises performed at a maximum pace are excellent for burning excess fat.

Circuit training

Combining various exercises gives good results. Circuit training involves alternating several exercises at once in a cyclic pattern. Lasts from 15 minutes to an hour. To achieve results, it is necessary to perform as intensely as possible with short breaks between exercises.

Sets and supersets

These combinations of exercises are very effective in helping you lose weight:

  • Sets involve continuously performing a series of approaches of the same exercise.
  • A superset is a combination of two or more different alternating exercises. Superset loads can be for the same muscles or for antagonist muscles.

Don't forget about cardio!

Cardio exercises are great for both weight loss and leg training. You can choose running, an exercise bike, or working on an elliptical. To lose weight, be sure to add a cardio block for 30-60 minutes at the end of your workout.

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Exercises in the gym to lose weight on your legs and thighs

In order to make your legs slim and lose excess weight, you need to perform all the basic exercises for the legs, combining them with each other.

Squats with an empty bar

Basic exercise for legs and buttocks. It is more convenient to perform it on a squat rack. The legs are shoulder-width apart, the back is straight. The bar is placed on the shoulders as straight as possible. Squat without jerking, smoothly moving your buttocks back. Feet should be pressed to the floor, knees spread to the sides.

It is extremely important to keep your back straight throughout the exercise.

Leg abduction (swing)

An effective exercise for the buttocks. Hip extension on a vertical or horizontal machine with weights.

Starting position: either standing on the supporting leg or lying on a special shelf. You need to keep your back straight, with a slight arch in the lower back.

The working leg is smoothly pulled back using the force of the gluteal muscle, performing a swing. At the top point of the amplitude, you need to take a short pause, after which the leg returns to its original position. 1 approach includes 10 - 15 swings, after which you need to change the leg.

On the subject: Exercises with dumbbells for women buttocks legs

Watch the video in the instructions for performing exercises for the legs and buttocks.

Deadlift with light weight

This exercise is similar to the deadlift, but unlike it, it is performed with straight legs, thereby using the thigh and gluteal muscles.

Before performing, you need to stretch your leg muscles well.

Starting position: legs straightened, slightly wider than shoulder width. In your hands is a barbell, which is grasped with an overhand grip, approximately shoulder-width apart. The bar of the bar moves down towards the middle of the foot. At the same time, the back is kept straight, the buttocks are pulled back. After a short pause you need to return to the starting position. The exercise is performed without bending the knees. The load should fall on the back of the thighs.

Leg curl in the hip machine

An excellent exercise for training your legs, as well as burning excess fat in the hips and buttocks. Leg curls are performed with weights on two different machines: one for the front of the thighs (sitting), the other for the back (lying down).

Lunges with dumbbells

One of the best exercises for thighs and buttocks. For lunges, dumbbells weighing up to 5 kg are used. It is necessary to choose a space in the hall that is free for movement.

Starting position: straight stance, arms with dumbbells down, feet parallel to each other, shoulder-width apart.

The left leg takes a wide step forward, and the body weight is smoothly transferred to it and a squat is made, so that the angle at the knee is 90 degrees. You need to keep your back straight. After a short pause, leaning on your front leg, you need to get up from the squat, slightly helping with your back leg.

After this, a similar lunge is performed with the right foot. Do several sets of 6-8 lunges.

Plie squats

A lighter version of barbell squats. Almost all leg muscles are involved. The main work falls on the buttocks and thighs.

Starting position: Feet wider than shoulder-width apart, toes pointing to the sides. The dumbbell (or kettlebell) is held with both hands in front of you. The back should be as flat as possible with a slight arch in the lower back.

Squat smoothly. The chest should move forward and the buttocks should move back. The gaze is directed slightly upward.

Attention! The squat should be performed as deeply as possible. Do not straighten your knees completely at the top point.

Entering the step

Prepare the platform and take your starting position next to it, standing on the floor. Climb onto the platform by stepping forward with one foot, then jump with both feet to the floor, then repeat the same with the other foot.

Perform the exercise in several approaches, 15-25 approaches (with each leg) per approach.

Exercises for losing weight on legs and thighs at home

There is no separate set of exercises for losing weight on your legs. To achieve results, you should take an integrated approach: exercise for the legs and buttocks for weight loss and a balanced diet. For maximum effect, all workouts should end with a run. There is no clear answer to the question of which simulators are more effective. You can practice on a large device or buy mini equipment. Each person has individual problems that a coach will help solve.

Leg exercises

The most effective exercises for leg muscles

For exercise at home, the best set of exercises has been developed that effectively loads all muscle groups.

Note! It is important for women to know which muscles a specific exercise is aimed at correcting. This helps to effectively select activities that correct specific areas of the body, in particular strengthening the leg muscles.

Exercise 1. Bulgarian squat

Turn your back to a chair or armchair. Put one leg on the seat, take the other one step forward. Keep your back straight. Squat until your thigh is parallel to the floor. Relax your leg on the seat, the second acts as the center of gravity and bends at the knee at a right angle. The load is transferred to the heel. Returning to the starting position, perform 4-5 approaches 10-12 times. When taking a step, try to step wider. The entire load is transferred to the buttocks. The bent knee should be at the level of the toe.

Exercise 2. Plie squats

This exercise for the buttocks and thighs strengthens the inner thigh muscles, which are often weak in girls.

Feet wider than shoulder width, 45 degrees between toes. Squat down slowly, keeping your back straight. Also slowly rise to the starting position. Do 4-5 sets of 10-12 repetitions.

Plie squats

In order for exercises for the legs (muscles) to be effective, squats are made as deep as possible, the back is straight, the knees are parallel to the feet, at the level of the edge of the socks.

Exercise 3. Lunges

Stand straight, feet slightly less than shoulder-width apart. Take one step forward and squat so that your thigh is parallel to the floor. Hands down, shoulders back. The walking leg bends at a right angle and takes on the center of gravity. Rise up, pushing off with your heel and starting a similar step with the other foot. Do 4-5 sets of 20 steps.

Important! Keep your back straight while walking. The front surface of the thigh and buttock muscles work.

Exercise 4. Swing backwards on the floor

On your knees, place your palms on the floor. Bend one leg and lift it higher. Lower your leg. For additional load, it is allowed to use a weighting agent. During training, linger a little at the top point, contracting the muscles to the maximum. Do 4-5 approaches 30-40 times.

Swing backwards on the floor

Exercise 5. “Gluteal bridge”

Lying on the floor, bend your knees and spread your legs shoulder-width apart. Raise and lower the pelvis, lingering in the upper position, squeezing the buttocks to the maximum. You can make the workout more challenging by placing one leg straight or placing a weight on your hip. Do 4-5 approaches 25-30 times.

Exercise 6. Burpee

Stand straight, arms down. With the main weight on your toes, perform a full squat. Take a lying position, then a full squat, and jump back to the starting position. So 3-4 approaches with maximum repetition.

Additional Information! To speed up the results of training, exercises are performed correctly and without delay. It is important to monitor your condition at all times. You should immediately stop exercising if you experience a feeling of nausea, heart failure or other unhealthy signals from the body.

A set of simple exercises for losing weight on legs and thighs

Leg exercises with squats tone the buttocks, perfectly correct the shape of the legs and are recommended as a warm-up when warming up muscle tissue.

A set of simple exercises

Exercise 1. Bends

Stand straight, feet slightly wider than shoulders. Bend your knees slightly and bend forward and down 90 degrees. Then the starting position. 4 sets of 10 times. Be sure to watch your back muscles; they should hold your body straight. Lifting is carried out by the gluteal muscles.

Exercise 2. Squats

Place your feet shoulder-width apart or slightly wider than shoulder-width apart. As you inhale, moving your butt back, begin to sit down on a chair. Your thighs should be parallel to the floor or even slightly lower. As you exhale, return to the starting position. 4-5 approaches 10-12 times.

Important! The lower you go, the more your gluteal muscles will be trained. During the exercise, your knees should not protrude beyond the toes of your shoes, and your back should remain straight.

Exercise 3. Jumping Squats

Feet shoulder-width apart, back straight. As you inhale, squat parallel to the floor. Monitor your condition and, if possible, go lower. Simultaneously with exhalation, pushing off completely with your feet, make a strong jump higher. The thighs should work to the maximum. After completely touching the floor, without stopping, do a second squat. 4 sets of 12 times.

Important! Land on both feet together, softening the jump with slightly bent knees. Continue the next squat without stopping.

Exercises 4. Simple squats

Spread your legs, put your hands behind your head “locked” or place them on your belt. Squat as much as possible, without twisting your feet on the floor and keeping your back straight.

Cardio after training in the gym

To effectively lose weight, do a small cardio block at the end of each workout (25-60 minutes).

On a note! Running at an average speed burns about 500-700 kcal per hour. To burn 1 kg of fat you need to spend 9000 kcal.

Cardio training can be done outdoors, jogging or cycling, or in the gym on exercise machines and a treadmill.


A very popular exercise machine, especially among women working on their figure. Working on a treadmill has several useful components, such as training your legs, burning excess fat, strengthening the cardiovascular system, increasing endurance and overall tone of the body.

You should start by walking, gradually accelerating the pace. Finish by switching from running to walking and walking slowly for a couple more minutes. This is necessary to stabilize the heart.

You don't need to run fast to burn fat. The emphasis should be on distance and endurance. The average training speed should be in the range of 6-9 km per hour. However, periodically you can slow down by taking a step. Once you feel that you are running fairly confidently, you can add periodic accelerations.

Attention! Don't exhaust yourself with running if you're just starting out. Allow the body to adapt to new stress both physically and psychologically, starting with 15 minutes. Remember that your work on the figure is not a short hundred-meter race, but rather a marathon distance.

Exercise bike

A worthy alternative to the treadmill in terms of cardio. The exercise machine is great for weight loss, as well as for intensive training of the legs and buttocks.

The work is performed in a sitting position, in which the load on the knee joint and lower leg is less than when running. Therefore, training on an exercise bike may be the best choice for people with arthritis or joint injuries.

Exercise on an ellipsoid

A great option for anyone who wants to lose weight. By synchronizing the work of the upper and lower body, maximum calorie burning is achieved. The simulator simulates skiing. Classes are especially recommended for those who have diseases of the spine or joints, as well as for those for whom running is contraindicated.

Training program for girls

We offer one of the options for exercising in the gym, which is aimed at reducing the size of the legs and strengthening the muscles. The plan is designed for three visits per week, the days are indicated approximately, taking into account the fact that two training sessions should not follow each other, but have a one-day interval.

This option is good for a pear shape because it includes two leg workouts. The diagram is approximate, so in any case, discuss the specifics of your classes with your trainer. After all, every girl is unique, and there are no universal programs for changing her figure.


We work on the legs and shoulders. List of exercises:

  • 5 minutes warm-up on the treadmill, light stretching of the legs and arms.
  • Squats with a bar or light weight on it 4x15.
  • Lifting dumbbells (3-6 kg each) or a bodybar from behind the head (20 times) and stepping onto a high support while lifting dumbbells in front of you (25 times) - we alternate these two exercises without rest in 3-4 approaches.
  • Standing dumbbell row 3×15.
  • Leg press 4x12.
  • Leg bending in the simulator and extension while sitting - 15 times each (alternately without rest in 3 sets).
  • Cardio exercise for 30-40 minutes (running or exercise on an exercise bike).


Easiest workout of the week. We work out the arms and chest according to this plan:

  • Five-minute warm-up on an elliptical or treadmill.
  • Dumbbell biceps curl 3x15.
  • Raising arms in the 4x12 simulator.
  • French press 4x15.
  • Dumbbell bench press 3x12.
  • Reverse push-ups 4x12.
  • We pump the abs while lying on your back until you feel a burning sensation in 3-4 approaches.
  • We take the treadmill for half an hour to an hour.


We work on the legs and back:

  • Normal warm-up.
  • Squats with a barbell 12 times and seated pull-downs 15 times - we alternate these exercises without rest, for a total of 3-4 approaches.
  • Extension of the legs while sitting in the simulator 15 times and bending while lying down 15 times - we perform alternately without a break in 3 approaches.
  • Pull-down block behind the head 12 repetitions and leg press 12 times - alternating without rest for three approaches.
  • Lunges with dumbbells 3x12.
  • Leg swings in the simulator (abduction) 4x15.
  • Hyperextension 3×15.
  • Straight abdominal crunches while lying down until it burns.
  • 30-60 minutes of cardio.

After each workout, also perform at least the simplest stretching routine for the whole body.

Exercises for slimming thighs

  1. Swing your legs from a supine position. Lie on your back, place your arms along your body, perform quick swings, pulling your toes. Make sure that your leg does not bend at the knee and remains straight. Repeat 25-30 times for each leg.
  2. Raising the legs from a prone position. Lie on your stomach, bend your knees. Lift your hips off the floor, aiming to touch the ceiling with your toes. Make sure that the range of motion is maximum.
  3. Wiring. Lying on your back, lift your legs up, spread them and hold them with your hands on the inside, swing, stretch them, trying to place both legs on the floor. Increase the amplitude, hold your legs for 30-40 seconds.
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