What Exercises Should I Do to Lose Leg Fat?

Leg day hits differently when you’re on a mission to lose leg fat. But if you’ve been lunging for weeks and still feel like your thighs missed the memo, don’t stress, it’s a common struggle.

Our bodies love to store fat in the lower body, especially in the thighs and hips. It’s biology, hormones, and yes… sometimes that late-night snack. But here’s the good news: with the right combo of strength training, cardio, and healthy eating, you can slim and tone your legs.

Now, let’s bust a myth real quick: spot reduction doesn’t work. You can’t magically melt fat off just your thighs. But you can change your body composition, burn overall fat, and strengthen those leg muscles to reveal a more toned look.

Here’s what we’ll cover:

• How does Leg Fat Develop?
• Exercises to Reduce Leg Fat and Tone It Up
• Top Strategies for Reducing Leg Fat

So if you’re tired of feeling stuck and ready to feel powerful in those leggings, this is your moment. Let’s break it down.

How does Leg Fat Develop?

It all starts with how your body stores fat. When you consume more calories than you burn, your body saves the extra energy as fat, often in the thighs, hips, and lower body.

This fat storage is influenced by several factors, including genetics, hormones, age, and activity level.

Now, not all fat is the same. The thigh area mainly holds two types:

• Subcutaneous fat: This is the soft fat just under the skin, common in the thighs and hips. It’s not as harmful as visceral fat, but it’s more noticeable and often harder to lose.
• Intramuscular fat: This is stored within the muscle fibers themselves. You might not see it as much, but it can impact muscle function and tone over time.

Higher estrogen levels naturally encourage fat to settle in the lower body for women. That’s why thigh fat is more common among women, even those who exercise regularly.

The good news is that subcutaneous fat responds well to consistent training, a calorie deficit, and smart eating habits (think lean proteins, fewer processed foods, and whole grains).

Do you want to lose leg fat fast? Focus on full-body fat loss through regular exercise, strength training, and a sustainable nutrition plan.

Top Exercises to Lose Fat & Tone Up

1. Sumo Squats = Stronger Thighs

Ever heard of squats, called the king of all exercises? There’s a reason. Sumo squats, in particular, are one of the best leg workouts for fat loss, especially when you want to tone those inner thighs.

This wide-stance squat targets your glutes, quads, hamstrings, and even your core. It also improves hip mobility and strengthens the abductors, helping reduce fat accumulation in stubborn lower areas.

How to do it:

• Stand with your feet wider than shoulder-width, toes pointed out at 45°.
• Bring your hands together in front of your chest.
• Lower into a squat by pushing your hips back, keeping your spine tall and chest lifted.
• Engage your core, glutes, and inner thighs as you rise.

Do 2 sets of 10–12 reps.

If you have lower back or knee pain, get support from a personal trainer or healthcare provider before starting this one.

Why it works:

• Strengthens thigh muscles and improves body composition
• Builds balance and stability
• Helps reduce subcutaneous fat in the legs
• Easier on the knees than traditional squats

2. Forward Lunges: Sculpt, Burn, Repeat

Forward lunges look simple until you wake up the next morning and feel every inch of your quads, glutes, and hamstrings. That’s a good thing!

These are compound movements, meaning they work multiple muscles and joints simultaneously. And they’re awesome for building functional strength and burning more calories, helping you lose leg fat fast.

How to do it:

• Stand tall, feet hip-width apart, hands on hips.
• Step your left foot forward, bending the knee until it forms a 90° angle.
• Your back knee should hover just above the floor.
• Push through the front heel to return. Repeat with your right leg.

2 sets of 12 reps per leg.

Why it works:

• Engages thigh and glute muscles
• Improves balance and flexibility
• Works your core, hips, and stabilizers
• Great for improving coordination and burning excess fat

3. Side Lunges: The Underrated Fat-Burner

If forward lunges are the go-to, side lunges are their cool, flexible cousins. These are excellent for targeting inner thighs, glutes, and hip abductors, all areas where fat loves to hang out.

How to do it:

• Start with your feet together and your hands in front of your chest.
• Step your right foot to the side, bending your right knee and pushing your hips back.
• Keep your left leg extended and your foot flat.
• Push off with your right foot and return to the center. Alternate sides.

Aim for 2 sets of 10–12 reps per leg.

Why it works:

• Activates different muscles than traditional lunges
• Helps reduce cellulite and improve leg tone
• Improves hip flexibility and joint health
• Easier for those with knee pain or mobility issues

4. Jumping Jacks: Childhood Joy Meets Fat Loss

Remember those little wooden puppets flapping their arms and legs when you pull a string? That’s actually where jumping jacks got their name!

This nostalgic move is more than just gym class warm-ups; it’s a legit cardiovascular exercise that helps reduce thigh fat and burn more calories.

How to do it:

• Stand tall with feet together, arms by your sides
• Jump while spreading your legs and raising your arms overhead to clap
• Land softly with knees slightly bent and return to starting position
• Start slow: 10 reps per set for beginners, or 5 sets of 20 reps for more advanced gym-goers

Why jumping jacks work:

• Full-body activation = more calorie burn
• Strengthens legs and improves balance and coordination
• Tone thigh muscles while increasing bone density
• Helps reduce subcutaneous fat in the legs

Jumping jacks are an awesome addition to home workouts for leg fat. No equipment is needed; just some energy and a bit of space.

5. Burpees: Hate ‘Em, Love the Results

Ah, burpees, the exercise we love to hate. They’re brutal, sweaty, and totally worth it. Why? Because they combine cardio, strength, and endurance into one fat-blasting package.

If you’re serious about losing thigh fat and building lean muscle, burpees are your go-to.

How to do it:

• Stand with feet shoulder-width apart
• Drop into a squat, place hands on the floor
• Kick your legs back into a push-up position
• Perform a push-up, then jump your feet back in
• Explode up into a jump with arms overhead

Start with 1 set of 10–15 reps. For serious results, work your way up to 3–4 sets.

Why burpees work:

• Torches fat cells across your entire body
• Tones your quads, hamstrings, and glutes
• Boosts mobility and gets your heart rate into the fat-burning zone
• Ideal for reducing body fat and improving body composition

…and yes, you’ll probably curse during your first few rounds. Totally normal.

6. Air Cycling: Burn fat from the floor

Okay, we get it. Not everyone wants to jump and bounce for 20 minutes straight. Enter air cycling, a low-impact but highly effective way to target thigh fat and strengthen your lower body muscles, all from the comfort of your mat.

How to do it:

• Lie on your back and face the ceiling
• Lift your legs to a 90-degree angle
• Pedal forward in the air as if riding a bike
• Continue for 1 minute, then reverse the motion
• Complete at least 5 rounds

Why air cycling rocks:

• Tones the quadriceps, hamstrings, calves, and hip flexors
• Helps reduce cellulite and tighten your thighs
• Works your core while burning fat
• A great option if you’re easing back into fitness or recovering from a heavy leg day

It’s also a great addition to your healthy lifestyle routine. To maximize results, pair it with lean proteins, whole grains, and fewer processed foods.

The Winning Formula: More Than Cardiovascular Exercises

Okay, you’ve got the leg day moves down. You’re lunging, squatting, cycling in the air, basically starring in your fitness routine. But to lose leg fat fast, you must train with smart habits outside the gym.

Strength Training = Fat-Burning Muscle

Do you think strength training is just for bodybuilders? Think again. Lifting weights or resistance bands helps build lean muscle, boost metabolism, and shrink fat cells, especially in the thighs and lower body.

Focus on multi-joint exercises like squats, lunges, leg presses, and deadlifts. These moves activate several muscle groups simultaneously, meaning you burn more calories while sculpting toned legs.

Tip: Aim for 2–3 weekly strength sessions, with 8–10 reps per exercise.

Don’t Skip Cardio

We get it—some days you want to walk on the treadmill and call it a day. Good news: cardiovascular exercises like brisk walking, running, cycling, and swimming are all great ways to burn body fat, including that stubborn thigh fat.

For the winners out there, try some high-intensity interval training; it’s one of the best workouts for fat loss and helps reduce thigh fat while improving endurance.

Fuel Your Fat Loss with Smart Nutrition

Even the best workouts won’t outpace a diet full of sugary drinks and processed foods. Do you want to see real results? Prioritize a healthy eating plan built on:

• Whole grains (bye, white bread)
• Lean proteins like chicken, tofu, and cottage cheese
• Lots of fruits, veggies, and fiber
• Healthy fats like olive oil and nuts

Sleep, Stress & the Thigh Connection

Here’s what people often forget: sleep and stress matter. A lot.

Lack of sleep messes with your hunger hormones, and chronic stress increases fat accumulation, especially in the thigh area. Aim for 7–9 hours of sleep, and find ways to chill: meditation, walks, deep breathing, or even saying “no” more often.

Reach Your Fitness Goals With Crunch

These toning exercises we mentioned above will definitely help reduce thigh fat and strengthen your lower body. Still, they’re just one part of the equation. To truly lose leg fat, you’ll need to stay consistent

Crunch promotes a culture of positivity, inclusivity, and fun with no judgments by providing an environment for all individuals regardless of their health and fitness goals. Find a Crunch gym near you to try our free trial membership, or join Crunch now. We’re here for you – at the gym or at home. Access the best live & on-demand workouts anytime, anywhere with Crunch+. Ready to get sweaty? Try hundreds of workouts for free! Start your free trial now!