How to Lose Thigh Fat: 5 Exercises That Work

How to Lose Thigh Fat: 5 Exercises That Work

Looking to reduce excess fat on your thighs? Having firm, toned legs is a fitness goal that many of my clients pursue. If you’re in the same boat, we’ve rounded up five of the best exercises to get rid of thigh fat fast that trainers swear by. But before we get into how to lose thigh fat, let’s talk about the importance of shedding excess fat and keeping your lower body strong.

According Harvard Health Publishing, carrying too much extra body fat is linked to major health risks, including depression, stroke, heart attack, high blood pressure, diabetes and cancer. Needless to say, it’s important to keep excess fat at bay. In order to tighten things up, performing lower body strength exercises is essential. Cardio alone won’t help you lose fat; building leg muscles will help improve their shape, which will speed up the fat burning process in this area.

If you’re looking to lose thigh fat fast, we’ve got some of the best moves that target your quads, hamstrings, and glutes. Your leg workout should include a squat movement, single-leg variation, knee bend exercise, and hip extension pattern to cover all your bases. Keep reading to learn how to lose thigh fat: five exercises that actually work. You can perform the moves below as a standalone workout or incorporate them into your current routine.

barbell back squat, trainer demonstrating how to lose thigh fat
Tim Liu, CSCS

To perform the Barbell Back Squat, place the bar comfortably across your upper back. (Make sure it’s not putting pressure on your neck!) Next, grab the safety bar with both hands a little outside your shoulders. Unhook the bar, take two steps back and stand up straight. Activate your core, tilt your hips back and squat down until your hips are parallel to the floor. Then stand back up to complete one rep. Perform three to four sets of eight to 10 reps.

RELATED: Top Recommended Exercises To Lose 15 Pounds In A Month

Bulgarian split squat, trainer demonstrating how to lose thigh fat
Tim Liu, CSCS

The Bulgarian split squat starts with you standing up and holding a dumbbell in each hand. Place your back foot on a workout bench or sofa and step out with your other foot about two or three feet from the bench. Using control, lower your body into a split squat; your back knee should almost touch the floor. Then, push yourself up to return to a standing position, flexing your glutes and quads as you rise. Perform three to four sets of 10 repetitions for each leg.

leg press machine
Tim Liu, CSCS

Start this next exercise on the leg press sled. Your feet should be placed outside your shoulders and your toes pointed outward a little. Press the weight up, then pull the switches to unlock the machine. Lower the weight with control, then step through your heels, flexing your quads and glutes to complete the movement. Perform three to four sets of 10 reps.

RELATED: 5 Simple At-Home Exercises To Stay Fit

lying leg curl machine
Tim Liu, CSCS

Now get ready for machine lying leg curls. Prepare for this exercise by lying on a squat machine. Your chest and hips should be pressed against the pad. Slide your heels toward your body, flexing your hamstrings to complete the movement. Using control, lower the weight back to the starting position, keeping the tension strong in your hamstrings until full extension. Perform three to four sets of 10 reps.

romanian dumbbell deadlift
Tim Liu, CSCS

Finally, we have the Barbell Romanian Deadlift. Take a barbell and place it in front of your body. Keep your chest high and your knees soft as you hinge your hips back while lowering the bar through your thigh. Once you feel your hamstrings stretching solidly, move your hips forward, squeezing your butt to complete the movement. Perform three to four sets of 10 reps.

Tim Liu, CSCS

Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Learn more about Tim

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