Have you ever felt self-conscious about your thighs? Maybe they don’t look like you want or aren’t the size you want. While you can’t spot-reduce fat, it’s an all-over process; you can build the muscle in those targeted parts through strength training. 

Strength training specific parts you want to change can make you feel confident in your body. Building muscle in areas like your thighs will increase your lean muscle mass and help you burn calories more efficiently. 

Your thighs consist of three main sets of muscle groups.

• Hamstrings – located on the back of the thigh
• Quadriceps – located on the front of the thigh
• Adductors – located on the inside of your thigh

There’s a wide variety of exercises available to train these muscles, but figuring out which is best can be a little daunting.

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The 7 Best Exercises to Lose Thigh Fat

These seven bodyweight exercises target those three muscle groups and can be done anywhere, anytime. So let’s get started!

1. Sumo Squats

Sumo Squats are a fun variation of the standard squat that targets your inner thighs while strengthening your entire lower body.

How to do it:

• Stand with your feet wider than hip-width apart. 
• Turn your toes out to 45-degree angles.
• Lower your torso by pushing your hips back and bending through your knees.
• Your chest should be up and your back straight.
• Push through your heels back to the starting position. 
• Once there, engage your glutes and inner thighs.
• Repeat for 12 – 15 reps.

The wide stance of this squat specifically targets your inner thighs. 

To make this exercise more accessible, don’t sink as low in your squat. Try a half squat.

To make this exercise more challenging, try holding weights such as dumbbells at chest height.

Try two sets of 12-15 reps. 

Dive deeper into how to perform squats correctly to build lower-body strength and improve mobility. If you’re interested in making this exercise more challenging, consider investing in budget-friendly and reliable dumbbells.

2. Curtsy Lunges

Curtsy Lunges are great for targeting your inner and outer thighs while challenging your balance.

How to do it:

• Begin with your feet shoulder-width apart. 
• Step your right foot behind your left and across.
• Slowly lower into a lunge, bending both knees until your left thigh is parallel to the ground.
• Press back to the starting position and repeat on the other side. 
• Complete 10 reps on each side.

This move works by engaging your leg muscles from different angles. 

Having trouble balancing? Hold onto a chair or the wall. 

Go for two sets of 7 – 10 reps on each leg.

3. Side Lunges

Side lunges are lateral movements that target both your inner and outer thighs.

How to do it:

• Stand with your shoulder width apart. 
• Take a large step to your right and lower down. Keep your weight on your standing leg, and keep your extended leg straight.
• Press back to the center and repeat on the opposite side.
• Complete 10-12 reps on each side.

The sideways movement challenges your legs in a way they’re not used to. 

Keep your chest up through this exercise and be mindful not to let your knee cave inward. 

Shoot for two sets of 7-10 reps per leg.

Want to target your entire leg? Try these targeted exercises to lose leg fat and tone your lower body effectively.

4. Glute Bridges

The best part of glute bridges is that they target not just your glutes but also the muscles in the back of your legs —your hamstrings.

How to do it:

• Lie on your back with your feet flat on the floor and your knees bent. 
• On an exhale, engage your glutes and lift your hips.
• There should be a straight line from your knees to your shoulders.
• Hold for 2 seconds and, with control, lower to the starting position. 
• Complete 15 – 20 reps.

Why does this exercise work? Because it strengthens your entire posterior chain while being gentle on your joints. Take this exercise slowly and lift your hips on an exhale.

Want to amp it up and challenge your balance? Try a single-leg glute bridge. To do this, lift one leg into a 90-degree angle with your foot flexed. Proceed as normal. Remember to engage your glutes throughout the entire exercise.

Aim for two sets of 10-12 reps. 

5. Wall Sits

Feel the burn in this personal favorite quad exercise. 

How to do it:

• Stand with your back against a wall and your feet hip-width apart.
• Step forward and lower your torso until your knees are at 90-degree angles. Press your lower back into the wall.
• Hold for 30-45 seconds. 

This isometric exercise builds endurance in your thigh muscles while lighting them on fire. The key to this is to breathe slowly and steadily as you hold.

Start small. If 30 seconds feels daunting, try 20 seconds. Want to challenge yourself? Try 60 seconds!

Repeat 3-4 times.

6. Step-Ups

Step-ups are a functional exercise, which means they mimic a real-life activity that you will quickly feel in your legs.

How to do it:

• Face your step or platform.
• Place your right foot on top. Press through your heel as you lift your left knee towards your chest.
• With control, lower your left foot back to the ground. 
• Complete 10 reps on one side before switching.

Do 10-12 reps per leg for two sets.

7. Fire Hydrants

While the name of this exercise is silly, the exercise is not. 

How to do it:

• Begin in a tabletop position with your hands under your shoulders and your knees under your hips. 
• Keeping your right knee at 90 degrees, lift your leg to the side. 
• Your hips should stay level, and your core should remain engaged. Avoid rocking side to side.
• Lower back down with control.
• Complete 15 reps on each side.

This exercise targets your outer thighs and hips. Want to make it more fun? Add a resistance band around your thighs.

Perform 15 per side for two sets.

Why Do These Exercises Actually Work?

These exercises are effective because they target multiple muscle groups at once! And not just your thighs. Even your glutes get love in some of these moves.

In general, compound movements burn more calories than single-muscle exercises. The key, of course, is consistency. Try them out for a few weeks and notice how your body has changed. 

Want a total body experience? Learn how to build muscle with bodyweight exercises using simple, effective moves you can do anywhere.

How to Make These Exercises Work for You

1. Start Where You Are. Everybody is different, and the rep and set recommendations above are just that, recommendations. Do what works for you.
2. Consistency Beats Perfection. As with any exercise routine, consistency is more important than going all out once and forgetting about it. Change comes with time; invest in yourself.
3. Listen To Your Body. Modify these exercises to suit your fitness level. Use props, hold a wall for stability, and take it slower. Invest in a comfortable exercise mat to soften the blow.
4. Progress Gradually. As you adapt, increase the number of reps, hold the pose longer, or add weights.

Final Thoughts

Fat loss happens all over your body at once. You can’t spot-reduce, but you can build lean muscle, improve your overall strength, and boost your metabolism.

Combine these exercises with a balanced diet, adequate sleep, and hydration. You’ll start seeing changes in how your legs look and feel in no time!