Struggling with excess fat on the outer thighs? You’re not alone. Many women refer to this stubborn area as saddlebag fat. While you can’t spot-reduce fat in one area, you can build muscle and burn overall body fat to slim down and shape your hips and thighs.
In this blog, we’ll walk you through 9 effective strength exercises for women to lose saddlebag fat. These moves target the glutes, thighs, and hips to help sculpt leaner, more defined lower body muscles.
When combined with a healthy diet and regular cardio, strength training becomes a powerful tool for reshaping your body and boosting your confidence.
What Are Saddlebags?
Saddlebags are pockets of fat that sit on the outer thighs, just below the hips. This area tends to store fat more easily due to hormonal and genetic factors, especially in women. It’s one of the last places fat tends to disappear from, even with weight loss.
Common causes of saddlebag fat:
- Hormonal imbalances (especially estrogen dominance)
- Sedentary lifestyle or sitting for long hours
- Poor circulation in the hips and thighs
- High-carb or high-sugar diets
- Lack of strength training targeting glutes and hips
The good news is that the right strength exercises can help firm and tone this area over time.
Why Strength Training Works for Saddlebags
Strength training helps build lean muscle in the glutes, hips, and thighs. This does two key things:
- Boosts metabolism, which helps burn fat faster
- Tones the muscles underneath, giving your lower body a firmer shape
While cardio helps burn calories, strength exercises create long-lasting changes in body composition.
Now let’s get into the 9 best moves to help reduce saddlebag fat and build a stronger lower body.
1. Side-Lying Leg Lifts
Side leg lifts isolate the outer thighs and glute medius, directly targeting the saddlebag area.
How to do it:
- Lie on your side with legs stacked
- Keep your bottom arm under your head and top hand on the floor for balance
- Lift your top leg slowly, then lower it without touching the other leg
- Do 15 to 20 reps on each side
Why it helps:
- Targets outer thigh muscles
- Builds strength and tone in the hip area
- Activates glutes and side core muscles
Tip:
Keep your hips stacked and core tight to avoid leaning forward.
2. Curtsy Lunges
Curtsy lunges are a fantastic compound move that works the glutes, quads, and outer thighs.
How to do it:
- Stand tall with feet hip-width apart
- Step one foot diagonally behind you into a curtsy position
- Lower into a lunge until your front thigh is parallel to the ground
- Push back to standing and switch sides
Why it helps:
- Sculpts outer thighs and glutes
- Improves hip flexibility
- Adds balance and coordination
Tip:
Hold dumbbells for added resistance as you get stronger.
3. Fire Hydrants
This bodyweight move isolates the glutes and outer thighs while improving hip mobility.
How to do it:
- Start on hands and knees in a tabletop position
- Keeping your knee bent, lift one leg out to the side like a dog at a fire hydrant
- Lower back down with control
- Perform 15 reps per side
Why it helps:
- Activates the glute medius
- Strengthens hip muscles
- Improves joint stability
Tip:
Add a resistance band around your thighs to increase the challenge.
4. Step-Ups
Step-ups are a functional exercise that builds strength in the legs and glutes, especially the outer thighs.
How to do it:
- Use a sturdy bench or step
- Step up with one foot, pressing through your heel
- Bring the other leg up and then step back down
- Alternate legs for 10 to 12 reps per side
Why it helps:
- Engages glutes, quads, and hips
- Improves lower body strength and stability
- Tones thighs and builds symmetry
Tip:
Add dumbbells to intensify the burn.
5. Resistance Band Side Steps
Using resistance bands in side steps helps activate hard-to-reach outer thigh muscles.
How to do it:
- Place a resistance band around your thighs just above the knees
- Bend your knees slightly into a half-squat
- Step sideways one foot at a time, maintaining band tension
- Do 10 steps each direction
Why it helps:
- Strengthens glute medius and hip muscles
- Tones thighs and improves knee stability
- Adds resistance for faster muscle engagement
Tip:
Keep your hips low and don’t let the band snap your legs together.
6. Single-Leg Glute Bridges
This variation of the glute bridge isolates one leg at a time for better muscle balance and deeper glute engagement.
How to do it:
- Lie on your back with knees bent
- Lift one leg straight up toward the ceiling
- Push through your other heel to lift your hips off the floor
- Lower down and repeat for 10 to 12 reps before switching sides
Why it helps:
- Tones glutes and hamstrings
- Targets the lower and outer glutes
- Improves hip stability and muscle symmetry
Tip:
Keep your hips level to avoid twisting or tilting.
7. Squat Pulses
Squat pulses are a small movement with big impact. They keep constant tension on your thighs and glutes.
How to do it:
- Stand with feet shoulder-width apart
- Lower into a squat and hold the position
- Pulse up and down 1 to 2 inches for 30 seconds
Why it helps:
- Engages glutes, quads, and outer thighs
- Builds muscular endurance
- Increases calorie burn through time under tension
Tip:
Keep your chest lifted and knees over toes.
8. Standing Side Leg Raises
These are a great low-impact move for shaping the outer thighs and improving balance.
How to do it:
- Stand tall with one hand on a chair or wall for support
- Lift one leg straight out to the side
- Lower it slowly without swinging
- Complete 15 to 20 reps per side
Why it helps:
- Isolates and strengthens outer hip muscles
- Improves core and balance
- Great for home workouts with no equipment
Tip:
Use ankle weights for more resistance as you progress.
9. Dumbbell Sumo Squats
Sumo squats target the inner and outer thighs, glutes, and core, making them an ideal full-leg sculpting move.
How to do it:
- Stand with feet wider than hips and toes pointed slightly outward
- Hold a dumbbell with both hands in front of you
- Lower into a squat until thighs are parallel to the ground
- Push through heels to return to standing
Why it helps:
- Engages outer thighs and glutes
- Builds lower body strength
- Tones the hips and inner legs
Tip:
Keep your back straight and chest up throughout the movement.
Weekly Strength Plan for Saddlebags
| Day | Exercises to Focus On |
|---|---|
| Monday | Side Leg Lifts, Curtsy Lunges, Fire Hydrants |
| Wednesday | Step-Ups, Sumo Squats, Side Leg Raises |
| Friday | Glute Bridges, Band Side Steps, Squat Pulses |
| Sunday | Full body strength with all 9 exercises mixed |
Perform 2 to 3 sets of 10 to 15 reps per exercise. Rest 30 seconds between sets.
Tips for Losing Saddlebag Fat Effectively
Exercise alone won’t melt saddlebags. Combine strength training with these lifestyle changes for the best results:
- Eat a high-protein, low-sugar diet
- Stay hydrated to reduce bloating and aid fat loss
- Incorporate cardio like brisk walking or cycling 3 times a week
- Stretch your hips to improve circulation and release tightness
- Stay consistent for at least 4 to 6 weeks to see changes
FAQs About Losing Saddlebag Fat
Can you really target saddlebag fat with exercises?
You can’t spot-reduce fat, but you can build muscle in the outer thighs and glutes. This gives your body a tighter, more sculpted look over time.
How long does it take to see results?
Most women start seeing noticeable improvements in 4 to 8 weeks with consistent training and a healthy diet.
Should I avoid cardio when focusing on saddlebags?
No. Cardio helps burn overall fat and should be combined with strength training for balanced results.
Are bodyweight exercises enough?
Yes, especially for beginners. As you get stronger, adding resistance bands, ankle weights, or dumbbells will increase your results.
What’s the best time to do these workouts?
Anytime that fits your schedule. Morning workouts can energize your day, but evening sessions work too. The key is consistency.
Final Thoughts
Losing saddlebag fat takes time, but it’s absolutely possible with the right plan. These 9 effective strength exercises for women to lose saddlebag fat are designed to target, tone, and shape your hips and thighs naturally.
The goal isn’t just to look better, but to feel stronger and more confident. Combine these exercises with clean nutrition, cardio, and positive habits, and you’ll build a leaner, more sculpted lower body that supports you in every movement.
