Top Exercises for Losing Back Thighs Fat

Discover top exercises to shed back thigh fat, learn to combine them effectively, and access a comprehensive weekly workout plan for optimal results.
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Squats

 

Stand with your feet shoulder-width apart, toes slightly turned outward. Keep your chest up and lower your body as if sitting back into an invisible chair. Go as low as your flexibility allows, keeping the knees aligned with your toes. Drive through your heels to stand back up, squeezing your glutes at the top. This compound movement effectively targets the back of the thighs.

Lunges

 

Stand with feet together. Take a big step forward with your right leg, bending both knees to 90 degrees, making sure the right knee doesn’t go past the toes. Push back to the starting position and switch legs. Lunges engage the glutes, hamstrings, and quadriceps, promoting toned and slender legs.

Deadlifts

 

Stand with feet hip-width apart and hold a weight, like a barbell or dumbbells, in front of your legs. Keep your back straight and hinge at the hips, lowering the weight while keeping it close to your legs. Return to standing, engaging your glutes and hamstrings. This exercise is excellent for strengthening and toning the back thighs.

Glute Bridges

 

Lie on your back with knees bent and feet flat on the floor, hip-width apart. Press through your heels to lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down, and repeat. Glute bridges are effective for activating the posterior chain and sculpting the back of the thighs.

Step-Ups

 

Use a step or bench and place your right foot on top. Press through your right heel to lift your body up, bringing your left foot to meet the right. Step back down and repeat with the other leg. This exercise builds strength in the thighs and glutes, aiding fat reduction.

Leg Curls

 

Use a leg curl machine or perform manually by lying face down with ankle weights. Lift your heels towards your glutes, keeping your hips down, and squeeze the hamstrings before lowering back. Leg curls isolate and intensify the workout specifically on the back of the thigh muscles.

Calf Raises

 

Stand with feet hip-width apart, lifting your heels slowly, and balance on your toes. Then, lower back down. This move primarily works on calves but also engages the muscles of the thighs, contributing to overall leg toning.

Bulgarian Split Squats

 

Stand a few feet away from a bench or chair, placing one foot back on it. Lower into a lunge, making sure your knee doesn't go beyond the toe of your front foot. Push through your heel to return. This exercise powerfully works the thighs, particularly the hamstrings and glutes.

Sumo Squats

 

Stand with feet wider than shoulder-width and toes turned out. Lower your body and keep your chest up, then push through your heels back to standing. This variation of squat emphasizes the inner thighs while engaging the glute muscles effectively.

Kettlebell Swings

 

Stand with feet wide, holding a kettlebell with both hands between your legs. Bend at the hips and knees slightly, swinging the kettlebell back, then thrusting your hips forward to swing it to chest level. Kettlebell swings offer a full lower body workout with focus on the back thighs and glutes.

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How to Combine Exercises for Losing Back Thighs Fat

 

Squats and Lunges

 

  • Pair Squats with Lunges to target different angles of your thigh muscles. Begin with squats to activate the quads and hamstrings, followed by lunges to deeply engage additional stabilizing muscles. This combination ensures comprehensive lower body engagement.

 

Deadlifts and Glute Bridges

 

  • Integrate Deadlifts with Glute Bridges for a potent posterior chain workout. Start with deadlifts to strengthen the hamstrings and lower back, then follow with glute bridges to intensely activate and tone the glutes and back thighs.

 

Step-Ups and Leg Curls

 

  • Combine Step-Ups with Leg Curls to address both strength and isolation. Perform step-ups to build overall leg strength, and immediately follow with leg curls to isolate and intensify the hamstring workout. This sequence maximizes muscle engagement and endurance.

 

Calf Raises and Bulgarian Split Squats

 

  • Blend Calf Raises with Bulgarian Split Squats for lower body integration. Start with calf raises to warm up and engage the calves, then transition to Bulgarian split squats to focus deeply on the thighs, emphasizing the hamstrings and glutes.

 

Sumo Squats and Kettlebell Swings

 

  • Fuse Sumo Squats with Kettlebell Swings for dynamic and comprehensive leg activation. Initiate with sumo squats to target the inner thighs, then propel into kettlebell swings to synergize the entire lower body with a focus on power and endurance.

 

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Best Week Plan for Losing Back Thighs Fat

Day 1: Squat & Lunge Focus

 

  • Squats: 4 sets of 15 reps
  • Lunges: 4 sets of 12 reps per leg
  • Glute Bridges: 3 sets of 15 reps

 

Day 2: Deadlift & Step-Up Strength

 

  • Deadlifts: 4 sets of 10 reps
  • Step-Ups: 3 sets of 12 reps per leg
  • Calf Raises: 3 sets of 20 reps

 

Day 3: Glute & Hamstring Activation

 

  • Glute Bridges: 4 sets of 20 reps
  • Leg Curls: 3 sets of 15 reps
  • Kettlebell Swings: 3 sets of 15 reps

 

Day 4: Rest & Recovery

 

  • Light Walking: 30 minutes
  • Stretching Routine: Focus on legs and back
  • Foam Rolling: 10 minutes on thighs and glutes

 

Day 5: Intense Thigh Sculpting

 

  • Bulgarian Split Squats: 4 sets of 10 reps per leg
  • Sumo Squats: 3 sets of 12 reps
  • Calf Raises: 3 sets of 15 reps

 

Day 6: Integrated Movement

 

  • Kettlebell Swings: 4 sets of 12 reps
  • Lunges: 4 sets of 15 reps per leg
  • Glute Bridges: 3 sets of 15 reps

 

Day 7: Active Recovery

 

  • Yoga Session: 30 minutes focusing on legs
  • Light Cycling: 20 minutes
  • Stretching: Full body stretch to end the week

 

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