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

2. Squat 

Target – Glutes, quads, hamstrings, and calves

3. Jump Squat

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

4. Alternating Side Lunge

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

5. Plie Squat Calf Raise

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

6. Wall Sit

Target – Quads, hamstrings, glutes, and calves 

7. Lunge

Target – Quads, hamstrings, glutes, and calves

8. Standing Side Leg Kicks

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

9. Hip Thrust

Target – Glutes, hamstrings, quads Note: Consult your doctor if you have lower back problems before you do this exercise.

10. Donkey Kicks

Target – Glutes, hamstrings, quads

11. Spider Climbers

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

12. Leg Circles

Target – Adductor, glutes, quads, and hamstrings

13. Leg Raises

Target – Core, glutes, hamstrings, and quads

14. Side-Lying Leg Raises

Target – Adductor, glutes, hip flexors

15. Butterfly Pose

Target – Adductors and hip flexors How To Do 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.