5 Best Exercises for Thighs and Hips without Equipment

Max Gains

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Yes like the title rightly reads, we are giving you 5 of our Best Exercises for Thighs and Hips without Equipment.

This is something you can perform anywhere, home, outside, pool side, beach side e.t.c.

It’s no surprise to hear that you can work on your thighs and hips without any equipment.

Some exercises targeted at the Hips and thigh can be done without any equipment such as machines, kettle ball and the dumbbell or resistance band.

The interesting thing about these exercises is that if you practice them in the right way, maintain a healthy life style, and of course, eat good foods, you will still get the targeted areas worked on.

Hip and thigh exercises comes in different presentation. Understanding how such exercise is performed is very crucial to you achieving your goal.

In your expedition to burn down fat in your thigh and hips, you must understand that exercise alone may not give you the best result. It is of great importance you understand the fact that you will need the combination of proper nutrition and a handful of exercises to see any conspicuous improvement.

Doing these exercises without any equipment, simply requires that you have to use your body weight as resistance band. Basically, with the help of a little push, your own body can serve for the same purpose. This option can be very effective in toning the thighs and hips.

Before you consider this a worthwhile practice, you must ascertain if there are health issues that can present you from engaging in such exercise.

If you are good to go, in this article, we have highlighted some exercises for thigh and hips you can do without equipment.

For getting maximum result, we’ve listed 5 of our best exercises for thighs and hips without equipment.

Feel free to watch this video here to see more thigh and hips workout you can do and read this article also for how you can lose hips fat in 10 days

5 Best Exercises for Thighs and Hips without Equipment

They include the following:

  • 1. Crusty Lunge exercise

The crusty lunge exercise is one of the very best thigh and hip exercises aimed at hitting the muscles safely and effectively too.

Basically, the curtsy lunge works better for toning inner thighs. The amazing thing about this exercise is it strengthens the hip muscle and also improves your posture.

How to do Crusty lunge exercise?

Remember, you are using your body as resistance.

Start by standing with your feet shoulder-width apart and your hands on your hips for support.

Use your left leg to take a large step back and across to the right- Cross behind the right leg.

Squat so your right thigh is parallel with the ground.

Try to push off with your left leg to straighten your legs and return to your starting position.

Stand with your feet hip-width apart, hands on your hips.

Keep your torso upright and your hips and shoulders as square as possible.

Take a big step back with your left leg, crossing it behind your right.

Try at least 20 reps and repeat, stepping back with your right leg.

  • 2. Forward and back lunge exercise

The forward and back lunge exercise is one of the exercises that needs no equipment. It is effective in toning the thighs. It enhances hip flexibility as well improves balance and stability.

In doing this, your back muscle acts as a resistance for support.

How to do forward and back lunge exercise?

Stand with the feet-hip apart

Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.

Do this until you notice your knee is above the floor.

Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.

You’re to continue. Now, move through eight to 10 reps on this side and then repeat on the other side for another eight to 10.

Repeat this movement and then switch to another leg.

  • 3. Dip squat exercise

Dip squat exercise is an amazing exercise for the thighs and hips.

Usually, the squat exercise works best on the thighs and butts, while dips works best on the chest and shoulders.

Generally, this form of exercise helps to strengthen and enhances flexibility.

You can perform the dip squat exercise without hitting the gym.

How to do dip squat exercise?

Without any equipment.

Start by lowering your body. Bend your arms while leaning forward

Dip down until your shoulders are below your elbows

Lift your body up by straightening your arms

In doing this, lock your elbows at the top

4. Chair step up exercise

The chair step up exercise is a fantastic leg exercise aimed to strengthen your lower body, such as the hips and thighs.

The exercise builds all the muscles of hips and legs.

This exercise goes by its name. It requires no machine or having you hitting the gum. You can simply do this at home with a chair and, it works wonders.

How to do chair step up exercise?

The chair step up exercise is a very simple exercise but it is very effective as it helps to build the muscles and activate the hips.

To kick start this type of exercise, position your chair/bench in front of your body.

Stand with your feet about hip-width apart, arms at your sides.

Step up onto the seat with one foot, pressing down while bringing your other foot up next to it.

Place your entire right foot onto the bench or chair. Press through your right heel as you step onto the bench, bringing your left foot to meet your left so you are standing on the bench.

Now take a step backwards with the leading foot and bring the trailing foot down beside it to finish one step-up.

You can switch legs simultaneously

Repeat these steps to get a better result.

  • 5. Standing side leg lifts exercise

The standing side leg lifts exercise works fine on the sides of your hips and glutes effectively. This thigh and hip exercise targets the hip muscle.

Doing this exercise develops core strength and improves balance. It also engages your inner thighs and butt.

How to do the standing side leg lifts exercise?

The chair is for support.

To start this. Stand in a position with your legs shoulder-width apart.

Lift your right leg out toward the side and back to starting position.

Breathe out and lift your right leg 6 to 12 inches out to the side

Ensure your back and both legs are kept straight (hold your abdomen in and do not arch your back). Don’t point your toes outward; keep them facing forward. Hold the position for 1 second.

Now, breathe in as you slowly lower your leg

You can switch to the other leg and repeat the same steps.

Practice these steps routinely for a better result. These  exercises and proper dieting can give you whatever shape you want. Read our full guide for hips and thigh.

Related Articles: how to fix hip dips fast

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