9 Effective & Best Exercises To Reduce Buttocks In A Week

In order to stay fit and in perfect shape is a challenge in today’s lifestyle as it’s a computer age. The people spend most their time in sitting down and completing their official task as you tend to put on weight in belly, thighs and butt also. This, in turn, disrupts the look and figure so it’s necessary to watch out that the fat doesn’t deposit at the butt. Here are our 9 easy and best exercises to reduce buttocks fat at home. Let’s have a look into them.

Table Of Content:

  • Revolved Chair Pose
  • Leg Lifting In Donkey Style
  • Leg Extension With Back Kick
  • Reduce Butt With Squats and Dumb Bells
  • Ardha Chandrasana – Half Moon Posture
  • Legs Movement In A Lying Posture
  • Parivrtta Supta Padangusthasana
  • Stretched Triangle Posture
  • Steps Up and Down

Best Exercises To Reduce Buttocks At Home:

Here we enlisted 9 simple and best exercises to reduce buttocks fat. Let’s have a look into them.

1. Parivrtta Utkat Asana To Reduce Buttocks Fat: Revolved Chair Pose:

This is one of the simple Asana which can drastically help you to reduce butt fat and at the same time detoxifying the body.

How To Do:

  • Stand with your feet and heels together, it can be marginally separated and bend your knees a little bit as you are sitting in a chair.
  • Then lift your arms above our head and folds the hands in Namaskar mudra and turn your shoulders in the right direction without shaking hips and knees.
  • Place left elbow on the right knee and bend your chest towards the right direction.
  • Place both your hands into each other for balance.
  • Take a deep breath and look up and feel pressure on the butt and other parts.
  • Try to remain in this posture for a minute and maximum to three minutes and then breathe out, straighten your shoulder bones and come back to the same position.
  • Repeat the same exercise to reduce buttocks fat, on the other side also and do at least 10 times a day.

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2. Leg Lifting In Donkey Style:

This type of exercise to reduce buttocks can be performed at home and target the butt fat.

How To Do:

  • Lie down on the exercise mat with the elbows and knees touching the floor. Rest upper body part in the air and are elbow, knees and heels are in a straight line.
  • Place the elbows firmly on the ground and keep your torso, head straight.
  • Lift your right leg and extend it as much you can while the left knee should be intact with the floor.
  • Ensure that right leg foot is pointing towards the ceiling and try to stretch as much you can in up and down position without moving the upper body and feel the stretch in the butt area.
  • Do the same for a minimum of 10 times in one leg and then switch to the other leg.
  • Repeat the same exercise to reduce buttocks at home for 8 times with both the legs.

Back To Toc

3. Leg Extension With Back Kick:

This is one of the basic buttocks exercises and can do wonders if done on a regular basis.

How To Do:

  • Get on your hands and knees on a mat.
  • Under your right foot place a foam roller so that the right knee is not in touch with the floor.
  • Try to balance the position and slowly lift your left leg and fold your knees and release it in a straight position parallel to the ground like you are kicking.
  • Ensure your right knee should not touch the ground and your head, hands and torso area is kept straight.
  • While kicking you can experience the pressure on the but area and do this for 15 types in one leg.
  • Come back to rest position and do the same with another leg also.

Back To Toc

4. Reduce Butt With Squats and Dumb Bells:

A squat with dumbbells is an excellent combination to reduce butt fat and at the same time, it even tones your arms.

How To Do:

  • Stand with feet apart, a bit wider than your hip width.
  • Hold the dumbbell or weight in both the hands with the palms facing in.
  • Place or push your butt back and lower your body into a deep squat.
  • Your chest should be in lifted, and core tight. Ensure to keep head, back and shoulders in line with your spine, so as it doesn’t strain your neck.
  • Exert pressure on heels to stand back up and feel the strain on your butts.
  • Do the same for 20 times on a regular basis for fabulous results.

Back To Toc

5. Ardha Chandrasana – Half Moon Posture:

This Ardha chandrasana yoga apart from reducing fat in the butt area, it strengthens the muscles of the high and abdomen also.

How To Do:

  • Stand on the top of the mat, turn to your left side and the feet should be wide apart. The feet should be as apart as wrists are.
  • Then rotate your right foot at 90 degrees so that the leg is the air, even turn the hip slightly in the same direction.
  • Then stretch and lift the right arms above the shoulders facing towards the sky.
  • Try to balance the body weight on the left leg and the left-hand fingers should touch the ground and should be 6 inches far away from the left leg.
  • In case if you have proper balance then turn your head and look at the left thump and feel the pressure on the back portion of the body.
  • Hold in this position for one minute and lower the right leg as you exhale and then lower the arms.
  • Then repeat the same exercise to reduce buttock fat on to the other direction and so the same for 5 times.

Back To Toc

See More: Essential Oils For Cellulite Removal

6. Legs Movement In A Lying Posture:

Another exercise which reduces fat in the hip area as well as the thighs also and tones the muscles.

How To Do:

  • Lie down on the mat with back touching the ground.
  • Fold the knees and the toes, heel hip and shoulder in an alignment.
  • Then lift the body from the waist, hip and toes and even try to balance the body weight from the shoulder.
  • Both the hands and palms should be in touch with the floor.
  • Then move your leg to and fro ensuring the toes, hip, and waist should not touch the floor and feel the pressure on the butt area.
  • Continue like this for 20 times and do about 3 sets for best results.

Back To Toc

7. Parivrtta Supta Padangusthasana To Reduce Buttocks Fat:

This Asana of yoga as the name suggests is a posture which helps to relieve wind from the body and even reduces the fat in the butt area.

How To Do:

  • First lie down on the mat with your shoulders, back, hip and legs in one straight line.
  • Then raise our right leg along with hip, turn on the left side and hold the legs big toe fingers with your left hand.
  • Then try to straighten your knees and spread your right arm on the floor perpendicular to the body and palm facing up and face should facing on the right side.
  • Try to keep your right shoulder and arm on the ground, exert the pressure on the butt area and stay in this posture for 30 seconds and keep deep breathing.
  • First, inhale, release by first bending your knee and come to centre position and straighten them and place on original position and repeat the same on the other side.

Back To Toc

8. Stretched Triangle Posture To Reduce Buttocks Fat:

The stretched triangle posture helps to reduce the fat in the butt area and simultaneous tones the waistline and armpit area.

How To Do:

  • First, stand with both feet apart and the toes facing in opposite directions.
  • Then open you’re both the hands in perpendicular with shoulders.
  • Bend your body on the right side from the waist and hold the legs with the right hand.
  • The left stand should face the ceiling and should be straight, ensuring the left leg knee should also be straight.
  • Turn the face on the left side and feel the pressure on the body parts.
  • Wait for 30 seconds and come back to the position and so the same on the other side.

Back To Toc

See More: How To Get Rid Of Cellulite On Thighs

9. Reduce Buttocks Fat With Steps Up and Down:

This is one another better and easy of reducing butt fat by stepping up and down and reduces the butt fat easily along with toning of calf and thigh muscles.

How To Do:

This exercise can be performed on the home stair or at the gym by placing step stool.

  • First, stand with both legs together and close the palms tightly like a fist and bring it close to your chest.
  • The raise right leg on the step stool or stairs and while coming down come with a jump and place the left leg on the stool as if you are climbing a stair but the difference is it’s on the same stair.
  • While doing so you can feel the pressure on the hip, thigh and calf muscles.
  • Repeat the exercise to reduce butt fat same for 2 minutes and increase it for 5 minutes.

Back To Toc

Once the fat starts depositing on butts it’s become very painful to get rid of it. It needs dedication and intense workout on a regular basis to get back in the perfect shape. There are different ways in which the butt fat can be reduced like visiting gym, freehand, yoga etc. but at the same time follow a healthy fibrous diet as a high-calorie diet can reduce the metabolism. So follow these exercises to reduce buttocks and with a slight change in the daily routine you can achieve your goal.

See More: Cellulite Butt

Let us know if you still have any doubts or concern about these best exercises to lose buttocks fat. We would love to assist you with the best solutions and answers.

Related Items

How to Lose Bum and Thigh Fat Fast [Quick Guide]

Thunder thighs. Jiggles. The nicknames go on.

Having a big butt and thighs as a man or woman can sometimes be a tough situation.

It’s easy to become self conscious about these parts of your body and feel ashamed about them.

It can cut into your confidence and self-esteem as a result.

However, it doesn’t have to be that way. You can do things starting today to lose thigh and butt fat rather quickly.

You simply have to understand the secrets of losing weight in these areas and apply the techniques we’re outlining today.

Enjoy achieving your goal body 🙂

What causes bum and thigh fat?

There are many things that can cause you to gain fat in the bum and thigh regions. Check out some of the following ways it happens to determine hwy it may be occurring in your case. Once you know why it’s happening, you can start taking the steps towards losing fat in those areas.

A bad diet

Your diet plays one of the biggest roles in gaining and losing buttocks fat. If you were to be honest with yourself, how would you rate your diet? Is it okay? Is it bad? You should beating plenty of fruit, vegetables, lean protein, fiber, and complex carbs. If you aren’t getting these nutrients and instead opt for junk food, you’ll be gaining a ton of extra weight to your legs. If you really want to lose butt fat and mass in your thighs, you need to be honest with yourself about your diet. You don’t have to be a health freak, either. Some simple changes can make all the difference. So many people are scared that they will have to give up their favorite foods and make huge changes when it’s just not true. We’ll be teaching you more about that later.

Not exercising enough

While diet is very important, exercise is, too. This is because exercise causes your body to use up energy sources to make up for the stress it’s receiving. These calories being burnt can’t be stored as fat as a result. See how that works? If you don’t exercise, more calories will be deposited in your butt and thighs. How often do you exercise? If you said not at all or not very often, you need to work on that.

Genetics play a role

Some times you can do everything right and you still gain weight. Sound familiar? If that’s the case, you may have poor genetics in certain areas. There are individuals that exercise, eat good, and still gain weight in their butts and thighs. You will simply have to work harder in that case. Look at your family to get an idea if being overweight or having thick thighs and butt is common. If so, you may have your answer.

How to lose bum and thigh fat

Alright. Time to get into what you’re here for: learning how to reduce buttocks and thighs at home. Try out the following strategies for losing weight in the butt and thighs in combination for the best results.

Diet to lose bum fat and thigh fat

Eating the right foods and avoiding bad ones is easily one of the best ways to reduce buttocks and thigh fat. Here are some of the main ways you should shape your diet.

Drink more water

Water is a very easy thing to consume more of every day. It also will help keep you feeling full which means less snacking and binge eating. That can seriously decrease the amount of calories you take in every which will prevent fat from accumulating on your body. Furthermore, keeping the cells of your body hydrated ensures that every organ and function is at full capacity.

Take in spicy foods

Spicy foods like peppers and herbs have the ability to raise your metabolism and body temperature. Body of these functions help your body burn more calories throughout the day. This means that less calories get stored as energy, A.K.A fat, and you will lose weight in the thighs and butt. Trying add chili flakes to pasta, rice, or other meals to get in more spices. Similarly, black pepper is a tasty and effective spice for losing weight. Some people makes smoothies or shots involving spices, too.

Avoid junk food and processed food

One of the biggest causes of large thighs and butts is junk food. Why is this? For the simple fact that it contains a lot of simple carbs, fats, calories, and preservatives. All of these signal your body to raise blood sugar, insulin, and store energy as fat. The extra calories are also very hard to burn off. While they can taste amazing and it’s okay to have a treat on rare occassion, you need to remove junk food for the most part if you’re serious about trimming down your legs and butt. Opt for food that’s grown or come from nature as a rule of thumb. That way you know it’s good for you and has the nutrition you need to get into good shape.

Get in more fruits and veggies

It’s common knowledge that fruit and vegetables are key for good health. The vitamins and minerals will help you be healthier, feel better, and operate at your full potential. Similarly, the fiber found in these foods keeps you feeling full and helps reduce appetite. Try snacking on fruits and veggies throughout the day and pack them into your lunch for school and work. You can also cook veggies on the barbecue and season them so they taste really good. One of the reasons people don’t eat veggies is because they are bland, but try adding a good amount of dressing and suddenly you’ll be drooling for more!

Lean protein is key

Protein is the building block of the body. If you don’t eat enough protein, your skin, muscle, hair, and other tissues will suffer. Protein has also been proven to aid in fat metabolism, appetite suppression, and keeping people more lean. Good protein sources include eggs, chicken, fish, peanut butter, and milk.

Complex carbs are your friend, simple carbs aren’t

Not all carbs are the same. In fact, they are very different. Let us explain. Complex carbohydrates are carbs which take a lot longer to digest, giving you longer lasting energy without spikes in blood sugar and insulin. These include fruit, veggies, and whole grains. Simple carbs on the other hand give a burst of energy following by a crash. Furthermore, they raise your insulin so fast that your body will want to instantly store the starches as fat. Simple carbs include white bread, pasta, and rice. Avoid these at all costs!

Exercises for bum fat and thigh fat

Exercises can help you lose fat, burn calories, and tone different parts of your body including the thighs and butt. Trr out these various exercises with dumbbells, a barbell, or with your own bodyweight from home.


The squat is one of the most effective exercises for toning the legs and butt. It works the quadriceps, hamstrings, calves, lower back, butt, and core. You can begin by doing bodyweight squats if you’re new to the exercise. You can do these by:

  1. Taking a hip width stance and pointing out your toes slightly.
  2. Sticking your butt back and pointing your arms forward.
  3. Squatting as low as you can.
  4. Push your butt forward and squat back up.

Try doing three sets of 8-12 repetitions for the best results every other day or when you feel fully rested.

Similarly it can be done with dumbbells in the same fashion except you will be holding a dumbbell in each hand.

The barbell squat is a bit different, however. With the weight resting comfortably on the top of the trapezius muscles, push your knees over your toes and keep your chest up. Open your hips and try to stay as straight as possible as you squat up and down.


The deadlift is on par with the squat in terms of the positive effects it can have on weight loss, muscle gain, and toning. It works the hamstrings, quads, hips, butt, and core, similar to the squat. You can begin deadlifting with a pair of dumbells by standing up straight, pushing your butt back, and bending over until the dumbbells touch the ground. Stand back up and push your hips forward to complete a repetition.

Leg extensions

The leg extension is a machine in which you sit down and place your feet under a small cylindrical pad. You then extend the legs to bring the weight up. It’s a simple movement and every gym will have a machine for it. You can do a lower weight and more repetitions to get a really good burn.

Hamstring curls

Similar to the leg extension machine is the hamstring curl machine. This works the back of your legs and butt. You lay down and place the cylindrical pad behind the ankles and curl the weight towards your butt. Once again we recommend that you stick to a lower weight and go for more reps to achieve a really nice burn!

Get enough sleep every night

Besides exercise and diet, sleep is an important part of getting into good shape. If you’re not well rested, your body won’t be in the optimal state to burn fat and tone up. That’s why you should aim for 7-9 hours of sleep every night. Here are some tips to achieve better sleep every night:

  1. Turn off your phone and computer approximately 30 minutes before you want to go to sleep. The light can trick your brain into thinking it’s day time.
  2. Do something relaxing like sleeping or meditating to get into a sleepy mood.
  3. Eat protein before bed as it relaxes you.
  4. Avoid carbs and caffeine before bed as these stimulate the body to stay awake.

Work on reducing stress in your life

It’s no secret that stress can easily contribute to weight gain. This is because it raises hormones like cortisol and insulin which as a result make you store fat, more hungry, and in a less optimal state to lose weight. There are several different things you can do to reduce the stress in your life like:

  1. Hang out with friends and family that make you feel awesome. This is called social medicine.
  2. Take more time to pursue hobbies because it will help you relax and get things off of your mind.
  3. Eat healthy and exercise as we’ve outlined earlier as it’s proven to enhance your mood and mental wellbeing.
  4. Sleep enough every night to have enough energy for the next day.

If you like working out at home but don’t have the space or budget for fancy equipment, the bands make achieving ‘Stretch Armstrong’ status convenient and cost effective. They’re easy to store and can be used just about anywhere inside or outside.

Also, workout experts suggest that tying bands to existing big movement exercises (think bench press and squats) can fire up muscle groups that have previously remained dormant and take body sculpting to the next level.

Before we get into listing the best of the best and furnishing you with a buying guide, it’s worth noting the bands make fantastic travel companions that fit in your hand luggage too.

Resistance bands are generally made of heavy-duty latex rubber and vary in length depending on what exercises they are designed for. There are two main types, resistance tubes and flat bands.

Resistance tubes tend to have handles at either end for gripping with your hands or, if you’re feeling extra flexible, your feet. The tubes come in colour-coded resistance levels along with add-ons such as hooks for specific exercises or for hanging from doors. Tubes tend to last longer, but could be considered slightly more complicated.

Flat bands are more typical in design and do away with any additional grips or hooks. They look like giant rubber bands because they are giant rubber bands. Again, resistance levels are colour-coded and their simple design makes them versatile and portable.

Before purchasing a full set, try some at a gym first. You might not feel comfortable using them at first, plus PT’s are on hand to offer advice as well as a few starter exercises. You may find just one or two bands provide all the resistance you require.

Testing them in a controlled environment is preferable as there are some safety considerations too. The bands must be attached to something sturdy or you could find a missile hurtling towards you.

Similarly, if they’re not positioned correctly, you could find yourself whiplashed by an oversize rubber band. Leading to the rather ironic situation of having to reach for a resistance band to aid your rehabilitation from injury.

Best resistance bands, in order

1. WODFitters Resistance Bands

The resistance band brand offering the most bang for your buck


Band length: 41 inches **Resistance range** 10-175 pounds **Pack size** Sold individually or sets of four and five

Reasons to buy

+Sold separately or as a set+Massive resistance range

Reasons to avoid

-Basic for experienced users-No grip or handle

Simple in design and excellent value for money, WODFitters flat bands are versatile enough for pull ups, chin ups, ring dips and muscle ups. They can also be used for power-lifting sessions.

Made from multiple layers of tough rubber, they’re designed to last without suffering deformation over time and offer easily the biggest resistance range of the bands listed here.

Each band is lightweight and easily foldable making them great for travelling and a accompanying e-guide helps users of all levels expand their exercise repertoire.

2. Master of Muscle Shred Bands

Slightly lighter resistance band package for home workouts

Band length: 44 inches Resistance range: 5-25 pounds Pack size: Set of five +Adaptable design with add-ons+Made from antibacterial material -Restricted resistance range-Complicated for beginners

Master of Muscle’s Shred Bands set comprises of 11 pieces, including five resistance bands, two cushioned foams handles, two ankle attachments, a door anchor and a carry bag. You also get an ebook containing ‘20 Body Smash workouts’. My body has seldom been so smashed.

The resistance tubes are made from antibacterial material and are all the same size, but resistance increases with 5-pound increments as you move up the set. Muscle building, crossfit, yoga, pilates and a bunch of HIIT fat burning sessions are all fair game here and although the add-ons may be complicated for some, the door anchor is undeniably useful for home workouts.

  • Buy Shred Bands direct from the brand

3. Danish Endurance Resistance Bands

Resistance bands so transportable the Danes hate to see them leave

Band length: 11 inches Resistance range: Labelled ‘light, medium and heavy’ only Pack size: Set of three +Bands can be combined for greater resistance+Designed for all ages and fitness levels -Band size restricts exercises-Resistance levels undisclosed

Danish Endurance have a slightly different take on flat bands, claiming its set of three is actually a set of seven because the bands can be combined for greater resistance. That resistance is anyone’s guess though as it’s not stated.

Nevertheless, the 11-inch thermoplastic rubber bands are undeniably extremely compact. Designed specifically for use at home, at work or when travelling, they’re perfect for bundling in your work bag for lunchtime sessions. Their stunted size may restrict their use when it comes to serious muscle building, however.

(Image credit: Mirafit)

4. Mirafit Resistance Bands

Great quality products for a reasonable price

Band length: 41 inches Resistance range: 15-230 lbs Pack size: Set of six (can be bought individually) +Non-snap 100% natural latex construction -No grip or handle

• Buy directly from Mirafit

Mirafit resistance bands come in a variety of sizes and resistance levels. The lightest #1 band is great for toning and the strongest, #6 is strong enough to replace dumbbells with its 230 pounds resistance level.

Made out of non-snap 100% natural latex material, these bands were designed for heavy duty use and for a variety of exercises. Suitable for men and women, young and old, the Mirafit resistance bands are also ideal for physiotherapy and rehabilitation.

5. Protone Resistance Bands

A comprehensive resistance tube set for more advanced trainers

Band length: 47 inches Resistance range: 3-40 pounds Pack size: Set of five +A well stocked set for strength training+Tubes can be combined -Tricky for novices-Handle system can be fiddly

The clue is in the name with Protone, a resistance tube set for muscle boys and girls serious about strength training.

Included in the pack are five tubes that can be combined for extra resistance, a padded door anchor system, two handles, two Velcro ankle straps, a band guard, a manual and safety guide and a carry bag.

There’s a danger of having all the gear and no idea here, but if you’re confident with how resistance bands work and your goal is lean muscle growth, Protone could be a formidable tool.

6. Fit Nation Resistance Bands

A cost effective resistance band triple pack

Band length: 11 inches Resistance range: ‘Light, medium and heavy’ Pack size: Set of three +Made from eco friendly materials+Ebook and online video support -Only three bands-Band size could restrict uses

Fit Nation have gone down the Danish Endurance route and decided three flat bands that can be combined is enough for most workouts.

Nice touches include the bands being made from eco-friendly natural latex, along with a packed ebook of exercises and online tutorial support aimed at beginners.

Billed as an alternative to free weights and great for injury rehabilitation, Fit Nation’s pack might prove insufficient for pro users, but for novices after some simple toning away from the gym, they fit the bill.

7. Physix Gear Sport

Recyclable resistance bands in different colour packs

Band length: 12 inches Resistance range: ‘Light, medium, heavy, x-heavy’ Pack size: Set of four +Made from recyclable material+Aimed at all fitness levels -Not enough resistance for some-Downloadable guide is basic

Physix sells its four-band set in normal and pastel, colour-coded options depending on your taste and as well as being made from recyclable thermoplastic latex, they are resistant to sweat, energy drinks and more.

The flat band design is pretty standard and along with a basic downloadable guide of video exercises, what we have here is a package to cover beginner basics, whilst probably leaving more adventurous users wanting.

Exercises for Building Hip Adductor Strength and Preventing Injury

1. Lateral jumps

This exercise requires balance and works your adductors in addition to your core, hamstrings, and glutes. You can make this exercise more challenging by using taller or varying heights to jump over. Focus on engaging your adductor muscles as you jump.


  1. Place a few cones or objects of similar height in a row.
  2. Stand to the right of the cones and then jump to the left, landing softly before hopping over the next cone.
  3. Once you’ve reached the end, hop back to the starting position.
  4. Do 2–4 sets of 10–16 repetitions.

2. Side leg raises

This exercise is suitable for all levels. It works your hips, glutes, and legs.


  1. Lie on your right side with your legs extended out straight.
  2. Use your right hand or a cushion to support your head.
  3. Slowly raise your left leg as high as you can.
  4. Hold this position for a few seconds before lowering your leg back down.
  5. Do 2–3 sets of 8–16 repetitions on each side.

3. Clamshells

You’ll need a resistance band for this inner thigh exercise. You can also do this pose while sitting in a chair.


  1. Place a resistance band around your lower thighs.
  2. Lie on your right side with bent knees.
  3. Slowly open your left leg as far as you can.
  4. Hold this position for a few seconds and then lower back down to the starting position.
  5. Do 2–3 sets of 8–16 repetitions on each side.

4. Standing lateral leg raises

This exercise builds strength and flexibility in your glutes, adductors, and hamstrings. Increase the difficulty by using ankle weights or a resistance band.


  1. Stand on your right foot with your left foot slightly raised.
  2. Place your hands on a wall or chair for support and engage your core.
  3. Keep your hips square as you engage your inner thighs to lift your left leg as high as you can.
  4. Pause here for a few moments before slowly returning your leg back down.
  5. Do 2–3 sets of 8–14 repetitions on each side.

5. Extended side angle pose

This standing pose boosts energy levels. It builds strength and improves flexibility in your thighs, glutes, and back.


  1. Come into a wide stance with your right toes facing forward and your left toes out at an angle.
  2. Bend your right knee so it’s directly over your ankle.
  3. Hinge at your hips and bring your right elbow to the base of your thigh with your palm facing downward.
  4. Raise your left arm up and forward.
  5. Hold this pose for up to 1 minute.
  6. Then do the opposite side.

6. Wide leg squat

These squats target your adductors, quadriceps, and glutes. Use a resistance band around your thighs to increase the resistance and keep your body in alignment.


  1. Stand with your feet wider than your hips.
  2. Slowly lower your hips down as far as you can.
  3. Pause in this position, engaging your inner thighs.
  4. Return to the starting position.
  5. Do 2–3 sets of 8–12 repetitions.

7. Prayer squat

This pose stretches your inner thighs and upper legs. Place a cushion or block under your buttocks if you can’t reach all the way down.


  1. From standing, walk your feet a little wider than hip-distance with your toes turned out to the sides slightly.
  2. Lower your hips to squat down.
  3. Press your hands together in front of your chest and use your elbows to press your knees apart.
  4. Hold this position for up to 1 minute.

8. Adductor squeezes

For this exercise, you’ll need a block or exercise ball. You can also use a resistance band around your calves. This pose works your core, quadriceps, and adductors.


  1. Lie on your back with your arms alongside your body and your palms pressing down on the floor for support.
  2. Draw your heels in toward your hips with your knees pointing up toward the ceiling.
  3. Place the object between your knees (or a resistance band around your calves).
  4. Engage your adductor muscles as you squeeze the object for a few seconds.
  5. Do 2–3 sets of 8–12 repetitions.

9. Low lunge

This pose targets your glutes, adductors, and legs. Focus on lengthening your spine while sinking down into your hips.


  1. From tabletop position, step your right foot forward and position your ankle under your knee.
  2. Extend your left knee back slightly and press evenly into both hands.
  3. Hold this position for up to 1 minute.
  4. Then do the opposite side.

10. Fire hydrants

Reduce back pain and work your core, hip flexors, and glutes with this exercise.


  1. From tabletop position, yield your weight evenly onto your hands and right knee.
  2. Slowly lift your left leg away from your body, keeping your knee bent.
  3. Pause here before returning to the starting position.
  4. Do 2–3 sets of 8–12 repetitions on each side.

15 Best Groin Exercises & Stretches To Reduce Pain And Improve Flexibility Charushila Biswas Hyderabd040-395603080 January 29, 2020

The groin muscles are delicate and sensitive. They run from the inner thighs and run up to the pelvic bone. The coordinated movement of these muscles helps in activities like walking, jumping, and side to side movements. Vigorous workout or an injury to the groin muscles causes pain and stiffness. Yoga stretching and light exercises can help reduce pain and improve flexibility. This article lists 15 best groin exercises and stretches to strengthen the groin muscles, reduce pain, and improve range of motion. Scroll down!

Before You Start… Remember

  • The inner thigh and groin areas are supported by muscles like the adductors, pectineus, iliopsoas, sartorius, etc. This is a sensitive area, so before you begin, it is important to consult your physiotherapist to discuss the suitability of the exercise for you.
  • Avoid doing any exercise if it causes pain or aggravates an injury. Seniors with improper balance and reduced fitness levels should always perform these exercises under an expert’s supervision to avoid muscle strain in the groin and thighs.

With these points in mind, let’s begin with the exercises.

1. Lying Groin Stretch

Target– Adductor, hip flexors, hamstrings, and glutes.

How To Do Lying Groin Stretch
  1. Lie down on a mat. Support your head with an exercise block or a pillow.
  2. Keep your knees flexed and feet flat on the floor and close together.
  3. Exhale and slowly draw your legs apart. Feel the stretch and hold it for 30 seconds.
  4. Do not over-stretch. Hold it at a point where you feel the stretch, not pain.
  5. You may place your hands on your knees to gently press down the knees to stretch your groin muscles.
  6. Inhale and bring your knees together. Do 3 sets of 5 reps.

2. Adductor Squeeze

Target – Adductors

How To Do Adductor Squeeze
  1. Lie down on your back on a mat. Place your hands along the sides of your body.
  2. Keep your knees pointing upwards and grab a softball in between your knees.
  3. Gently squeeze the ball to contract your adductor muscles. Hold it for 10 seconds and release. Keep breathing while you do this exercise.
  4. Do 3 sets of 4 reps.

3. Side Lying Groin Stretch

Target – Adductor, glutes, abductors, and hamstrings.

  1. Lie down on your left side.
  2. Support your head with your left hand while keeping both legs straight.
  3. Slowly lift your right leg in the air as much as you can.
  4. You may also support your knee with your right hand.
  5. Hold on this position for 3 seconds to feel the stretch. Do 2 sets of 10 reps.
  6. Lie on the other side and stretch your left leg.

4. Lying Single Leg Adductor Stretch

Target– Adductors, abductors, hip flexors, and glutes.

How To Do Lying Single Leg Adductor Stretch
  1. Lie down comfortably on a mat, your head on a pillow.
  2. Keep your knees flexed, feet flat and close together on the floor.
  3. Drop down one knee with the other knee in the starting position.
  4. Hold the pose for 3-5 seconds and slowly raise it back to the starting position.
  5. Do the same with the other leg. Do 2 sets of 5 reps.

5. Lying Internal Adduction

Target – Adductors, abductors, glutes.

How To Do Lying Internal Adduction
  1. Lie down on your right side comfortably on a mat, your head on a pillow. Place your left hand in front of you on the mat.
  2. Flex your left knee and place your left foot on the floor behind your right leg.
  3. Slowly lift your right leg. Hold this pose for 3 seconds and gently place your right leg back on the floor.
  4. Do this 10 times before doing the same with the other leg.

6. Seated Groin Stretch

Target – Adductors, hip flexors, glutes, quads, hip flexors, and hamstrings.

How To Do Groin Stretch
  1. Sit on a mat and bend your knees so that your heels are close to your body.
  2. Keep your back erect and lower your knees such that they touch the floor.
  3. You may also bend your back a little and use your elbow to put pressure on the knees in a downward direction.
  4. Release the tension slowly and repeat it a few more times to strengthen the groin muscles. Do 2 sets of 10 reps.

7. Seated Forward Fold Stretch

Target – Adductors, hamstrings, calves, and glutes.

How To Do Seated Forward Fold Stretch

  1. Sit on a mat. Extend your right leg diagonally. Fold the other leg and bring it close to your inner thigh-groin area.
  2. Roll your shoulders back, extend your spine, and turn your torso slightly toward the right.
  3. Place your right fingertips on the floor near the leg.
  4. Place your left palm on the out calf area of your right leg and feel the stretch your hamstring, calves, hips, and groin area.
  5. Hold this pose for 5 seconds and gently release. Do the same with the other leg as well.

8. Seated Hip Abduction

Target – Adductors, abductors, hip flexors, glutes, and hamstrings.

How To Do Seated Hip Abduction
  1. Sit comfortably on a chair or a bench. Keep your feet shoulder-width apart and place a resistance band just below the knees.
  2. Cross your arms over your chest, keep your spine erect and shoulders pinched back, and look straight ahead.
  3. Open your legs outward against the resistance of the band. Also, open your feet, but do not move them from their position.
  4. Bring the legs back to the initial position.

9. Barre Leg Stretch

Target – Adductors, hamstrings, hip flexors, and glutes.

How To Do Barre Leg Stretch
  1. Stand near a barre bar. Adjust the height to a low position if your groin area is stiff or you are recovering from a recent injury.
  2. Hold the bar with one hand and place one leg on it. Keep the leg extended.
  3. Bend toward the extended leg to feel the stretch. Avoid overstretching. Hold the pose for 3 seconds and release.
  4. Do it with the other leg as well. Do this 3 times.

10. Plie Squat

Target – Adductors, glutes, quads, hip flexors, hamstrings, and quads.

How To Do Power Squats
  1. Stand with your hands placed on the front of your thighs, near your groin.
  2. Place your feet wide apart so that your toes are pointing outward on either side.
  3. Bend your knees slowly and push your hips out. Keep your weight on your heels and raise your hands straight in front of you. Your palms should be facing down.
  4. Hold for a moment and come back to your initial position by pushing your heels to straighten your legs.
  5. You may also do this exercise with weights in your hands to increase the intensity. Do 1 set of 8 reps.

11. Band Abduction

Target – Adductors, hip flexors, glutes, hamstrings, and calves.

How To Do Band Abduction
  1. Stand straight with both the feet placed together. Put a resistance band around your ankles.
  2. Hold a steady object with your hands for support. You can also do this without any support, depending on your fitness level.
  3. Keeping your left leg firmly on the floor, raise the right leg on your side, stretching as much as you can.
  4. Take a pause and bring your leg back to its initial position, releasing the tension of the resistance band.
  5. Keep your right leg firm, raise your left leg to your sides, stretch the band, and return to the initial position.
  6. Repeat this exercise several times to strengthen the groin muscles and the knees. It also prevents the falling in of the knees during squatting and running. Do 2 sets of 8 reps.

12. Hip Extension With Band

Target –Glutes and hamstrings.

How To Do Hip Extension With Resistance Band
  1. Wrap the resistance band around your right ankle and tie the other end to a table leg.
  2. Stand straight with the knees bent a little, hands on your waist, shoulders pinched back, and face the table.
  3. Pull the leg backward against the resistance provided by the band.
  4. Return the leg to the starting position.
  5. Do this with the left leg as well. Do 2 sets of 8 reps.

13. Long Adductor Stretch

Target – Adductors, hamstrings, hip flexors, glutes, quads, and calves.

How To Do Long Adductor Stretch
  1. Sit on a yoga mat with your legs extended in front of you.
  2. Open up your right leg until it is about 45 degrees with the left leg.
  3. Open your left leg by bringing it to the side, at about 45 degrees from the initial position.
  4. Use your hands to push both legs back and gently open up the legs a bit more (skip this step if you have a groin injury).
  5. Bend your body forward and place your forearms on the floor in front of you.
  6. Count to 5 before bringing your body back up. Do it 3 times.

14. Hip Flexor Stretch

Target – Hip flexors, hamstrings, glutes, quads, calves, and lower back.

How To Do Hip Flexor Stretch
  1. Stand straight on a mat. Put your right leg forward and go down until your left knee touches the mat.
  2. Place both your palms on the right knee, point your left toes out, and push your right knee with your palms. At the same time, pull your upper body back. Feel the stretch in your glutes, inner thighs, quads, and abs.
  3. Hold this pose for 5 seconds and then come back up.
  4. Do the same with your left leg.

15. Anjaneyasana

Target – Adductors, glutes, hip flexors, and hamstrings.

How To Do Anjaneyasana

1. Get into a plie squat pose and place your hands on your knees.
2. Turn toward your right, getting into a lunge pose. Place both the hands on your right knee.
3. Slowly place your fingertips on the floor for support and lower your hips. Your left leg will extend back as you do so. Gently place your shin and tarsal joint on the floor.
4. Place your hands on the knee again. Feel the stretch in your groin area. Push your hips down if the stretch is not enough.
6. Hold the pose for 30 seconds. Keep breathing. Do it on the other side as well.


These are the 15 best groin exercises and stretches you can do at home. Consult your doctor or trainer before doing these if you have an injury. Do these exercises for 10 minutes every day to improve muscle strength, flexibility, posture, and reduce the chances of a groin muscle injury.

Expert’s Answers for Readers Questions

How long should you rest a groin injury?

Depending on the severity of the injury, your doctor will tell you how much rest you require. Talk to your doctor immediately if you sense any pain in your groin area.

How do you stretch out a pulled groin muscle?

If your groin muscle is pulled, take the help of a physiotherapist to help stretch it. Do not attempt to do it yourself without knowing which muscles you should target.

Can you run with a groin injury?

No, you should not run with a groin muscle injury. Take rest and attend physiotherapy sessions before you regain your strength and form.

How to strengthen the groin muscles?

The groin muscles are delicate and sensitive. You can strengthen them by doing yoga stretches and exercises, like seated adduction and abduction and lying and seated groin stretches. But you must consult your doctor and do these under the supervision of a certified physical therapist.

How to get rid of groin pain?

First, you must see a doctor to know why you are experiencing groin pain. If it is an injury, you must get medical treatment. During your recovery, you may do groin muscle strengthening stretches and exercises. You also need to rest to help the injury heal.

How to open the groin for flexibility?

To improve flexibility, opening the groin is very important. You may do barre leg stretches, lunges, extended side lunges, yoga asanas, seated leg stretches, etc. Take the help of a friend to do standing leg extensions.

How long does it take to heal a pulled groin?

It takes 4-6 weeks to heal a pulled groin. You must rest unless your doctor says otherwise. Start doing groin muscles strengthening exercises and stretches only after your doctor gives you permission to start rehabilitation therapy.

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Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.

Getty Images / Sade Adeyina

You don’t need a special workout to “pull off” short-shorts or wear whatever TF makes you feel awesome. That said, if firmer thighs will make you feel even more confident, you can tighten up in record time with this five-minute inner-thigh workout designed and demonstrated by Bianca Vesco, certified personal trainer at NYSC Labs in New York City.

If you slay the entire circuit without feeling The Burn (or want to expedite results because #summer), take it from the top, and do a second set of each move for a workout that lasts 10 minutes.

Ruben Chamorro / Sade Adeyina

Bianca is wearing Becka Bra, ALO, $45; “Sweat it Trunk” Shorts, ALO, $43; and TechLoom Pro Cashmere Sneakers in Ice Blue, APL, $250.


1. Standing Leg Lift

Ruben Chamorro

How to do it: Stand on your right foot with your knee bent at about 45 degrees and your hands on your hips. Bend forward from the waist for balance, keeping your chest high. From this position, extend your left leg out to the side and point the toes. Keeping your extended leg straight, raise it out to the side as high as you can without shifting your hips, then lower with control to complete one rep. Complete 10 reps on one side, then repeat on the opposite side.

2. Star Jump

Ruben Chamorro

How to do it: Stand with your feet together, toes pointing forward, and your hands on your hips. Keeping your chest high, bend both knees, then jump straight up as you extend both legs outward. Land with your feet together, knees soft. That’s one rep. Do 10.

3. Hip Abduction

Ruben Chamorro

How to do it: Start with your feet together, toes facing forward, and your hands on your hips. Keeping the chest high, bend both knees, and lean forward slightly for balance. Without extending the legs, open your left knee to the side and tap your toes on the floor. Return to starting position and repeat on the opposite side to complete one rep. Do 10.

4. Traveling Split Lunge

Ruben Chamorro

How to do it: Take a large step forward with your left foot and bend both knees 90 degrees, keeping your shoulders stacked over your hips. Bend both elbows 90 degrees and raise your right arm as you drive the left one behind you. In one explosive movement, extend your legs, and reverse your arms and legs as you jump up and to your right, landing with your right leg and left arm forward. Bend both knees 90 degrees, then reverse your arms and legs as you hop back to starting position. That’s one rep. Do 10.

5. Plank Tap

Ruben Chamorro

How to do it: Get into hands-plank position with your shoulders stacked over your wrists and your body in a straight line from the top of your head to your heels. Begin with your feet together. Engaging your core to keep your hips square to the ground, reach your left leg out to the side about 12 inches, and tap your toes on the floor. Return to starting position, then repeat on the opposite side to complete one rep. Do 10.

6. Lateral Lunge Squat Jump

Ruben Chamorro

How to do it: Stand with your feet about twice hips-width apart, toes facing forward. Bend both elbows 90 degrees, and drive your right arm forward as you bend your left knee about 90 degrees and sit your hips back into a lunge, keeping the opposite leg straight. Press through the left heel to extend your left leg as you reverse arms and lunge to the right side. Extend the right leg and reverse your arms as you return to starting position. That’s one rep. For an extra challenge, increase your momentum and add a hop as you press off the heel to switch sides. Perform 10 reps.

7. Hip Bridge Abduction

Ruben Chamorro

How to do it: Lie face-up with the soles of your feet on the ground, feet about shoulders-width apart. Extend your arms along your sides with palms facing down. Press through the heels to lift your hips until they form a straight line between your shoulders and knees. Without dropping the hips, open the knees to the sides. With control, engage the inner thighs to bring the knees back in line with your hips. Next, lower your butt to starting position. That’s one rep. Do 10.

8. Leg Raise

Ruben Chamorro

How to do it: Lie on your left side with your left elbow bent, head propped on hand and right hand on the floor for support. Bend your right knee, and rest it on the ground in front of your hips, and extend the left leg straight out, foot flexed. With control, engage the inner thigh to lift the left leg straight up as high as you can. Lower without touching the ground to complete one rep, and continue. Complete 10 reps on one side, then do 10 more on the opposite side.

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Elizabeth Narins Senior fitness and health editor Elizabeth Narins is a Brooklyn, NY-based writer and a former senior editor at, where she wrote about fitness, health, and more.

If having stronger, firmer legs are your goal, this inner thigh workout from Michelle Lovitt, M.A., exercise physiologist will help you get there.

Before we get started, though, it’s important to mention that doing this workout three times per week isn’t going to automatically transform your legs. Spot training—the idea that concentrating workouts on a specific body part will help define that particular body part—is a fitness myth. The truth is that you can spot train all you want, but that alone won’t lead to spot-specific results. If your goal is muscle definition or fat loss in a particular area, you’ll need to do a combination of strength training (both of that specific muscle group and everywhere else), reducing overall body fat, and eating a diet that contributes to body fat loss and muscle-building. With that disclaimer, here’s what you should know about the inner thighs, and this particular workout:

“The inner thigh muscles or adductors are made up of five main muscles that are responsible for stabilizing the outward rotation of your knee, helping pull the legs toward the center line of your body,” Lovitt explains. “These muscles all attach to the pelvis and play a key role in hip flexion and extension, a huge component of core strength.” Since strong inner thighs add to core stabilization, they can also help you crush your other workouts, running included.

Bottom line: This 10-minute inner thigh workout, combined with a balanced training program and a nutritious diet, will help you see results. “The exercises utilize each of the five adductor muscles,” Lovitt explains. You’ll do the circuit two times with minimal rest and there are two short cardio bursts sprinkled throughout the routine. “By keeping the heart rate elevated you will burn body fat as well as strengthen the inner thigh muscles,” adds Lovitt. Now let’s get to it.

Here’s How To Do This Workout:

  • Do each move in the circuit below for the specific time.
  • Repeat 2x.

Equipment Needed: one medium-to-heavy dumbbell. Here’s how to select the weight that’s right for you.

Plié Squat Pulses With One Foot Raised – 30 seconds each side Whitney Thielman

Staple leg workouts typically include the traditional moves that burn out your quads, hamstrings, and calves—you know, the big guys. But, the underdog leg muscles need love too, which is why it’s high time that I find some inner thigh workouts to help me round out leg day.

Inner thigh muscles are particularly important because they help with stability of the pelvis (who knew?). “The adductors are a group of five muscles: gracilis, pectineus, adductor brevis, adductor longus, and adductor magnus, and they all work to move the thigh to the midline as well as to stabilize the pelvis,” says Erika Bloom, founder of Erika Bloom Pilates. “To tone them effectively, work them in various ranges of motion to hit all five. It’s also important to remember to work them both eccentrically and concentrically, and also challenge them as stabilizers.”

This part is key because pelvic stability can help to prevent all sorts of pain. “The adductors help with pelvic stability, which can be a factor in back pain, hip pain, pelvic floor dysfunction, and overall strength,” says Bloom. “It’s also important that the adductors are balanced with the other leg muscles for proper biomechanics to prevent injury, which is especially true if you’re doing exercises, like spinning, that primarily target other muscle groups.” And with that: keep scrolling for 5 inner thigh workouts to try.

Photo: Erika Bloom

1. Inner thigh lift 3-ways

Start by lying on your right side with your right leg extended out and your left knee bent, with your left foot resting in front of the right leg on the mat. “Engage the right inner thigh to lift the leg four to six inches above the mat, or as high as you can bring the leg while maintaining a stable pelvis,” instructs Bloom. “Then slowly release the leg down to the mat. Repeat the inner thigh lift 20 times with the leg in parallel, 20 times with the leg slightly turned out, and 20 times with the leg turned in, or as many reps each as you can maintain proper form.” Then, do it all again on the opposite leg.

Photo: Erika Bloom

2. Inner thigh circles

Leg circles are effective but deceivingly hard. Begin by lying on your right side with your right leg extended out and your left knee bent, with your left foot resting in front of the right leg on the mat. “Lift your right leg up as high as you can while still keeping length through your left side waist,” says Bloom. “Engage your inner thigh to draw small circles with the right leg as though you’re tracing the outside of a tea saucer with your big toe.” She says to complete 10 to 15 circles in each direction before switching to your left side to circle with the opposite leg.

Photo: Erika Bloom

3. Bridge with ball squeezes

Upgrade your bridge game by using a small ball to make those inner thighs burn. “Lie on your back with your arms by your side, and place the soles of your feet flat on the floor with your legs parallel and a mini ball in between your inner thighs,” says Bloom. “On an exhale, press into your feet and gently squeeze on the ball as you press up in to a neutral bridge. Inhale to lengthen at the top, squeeze the ball for 10 pulses, then exhale to soften your front body in to your back body to roll back down.” Repeat for five sets.

Photo: Erika Bloom

4. Single leg bridge

Another bridge upgrade for ya: “Begin by lying on your back with a neutral spine and your knees bent and feet flat on the floor with your legs pressed together,” instructs Bloom. “Exhale and press your feet into the mat to bring your hips up into a bridge position. Lift your left foot off of the mat and lengthen your leg out with your knees in line with each other.” While lifted, squeeze your knees together and hold, keeping your hips perfectly level and your core engaged. Bloom says to hold the position for eight counts and then bring the foot back down. “Lower the hips back to the mat to begin on the opposite side, and alternate for three reps on each leg,” she says.

Photo: Erika Bloom

5. Side lunge

Lunges are one of the best leg-working moves on the planet, and the side versions happen to be very effective in working your inner thighs. “Begin by standing tall, then step to the right to come into a side lunge on your right leg,” says Bloom. “Your left leg will stay straight as you bend deeply into your right leg. Allow your sitz bones to reach back and your spine to lengthen forward.” After that, she recommends pressing into the right foot to stand back tall on just your left leg. “Your right leg will extend and stay lifted a few inches off the floor. Move back into the right side lunge to begin another repetition.” She says to repeat 10 times and then switch to the other leg for 10 more reps. I guarantee that your inner thighs will be burning.

To work the rest of your legs now, try these full-body lunge workouts. Then switch to the butt-sculpting donkey kick exercise for a well-rounded lower body workout.

Exercises for inner thighs

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