10 Best Hip Workout to Get Rid of Hip Fat Fast at Home

How To Get Rid of Hip Fat – Most women pay little to no attention to their hip region, at least not until it starts being a bother. While doing workouts, it is likely that doing exercises that strengthen hip muscles and tone them is low on your list of priorities.

However, if you live a sedentary lifestyle or spend most of your days in one position, you are likely to have acquired a lot of fat in your hip region. This is without considering the possibility of hip ache or tightness that comes with a sedentary lifestyle.




Even if you have started making moves towards doing hip stretches to deal with this, there is also a need for a more rounded workout plan that helps you shed hip fat and strengthens hip muscles in one go. This will not only help you feel better, but you also look better.

When trying to get rid of hip fat fast at home and toning hip muscles, it is necessary to combine diet and exercise to get the best effect. Also, since it is impossible to spot reduce, i.e reduce fat in a single spot, through exercises, there is a need to lose overall body weight.

Once this is done, you can now focus on doing exercises that target the hips for quick fat loss, strengthening, and toning. These exercises answer the question of how to lose hip fat because they target the muscles around your hips and core.

Also, doing these exercises means you have less fat and your lower body muscles get stronger. This makes your hips look leaner, well-toned, and sculpted. Having more muscles and less fat around the hips also mean that you get to burn more calories than you used to.

This way, losing weight is more efficient. This post contains hip workouts that answer the question of how to lose hip fat fast. These exercise moves are some of the best ways to drop inches around your hips and tone your hip muscles quick.


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10 Best Hip Workout to Get Rid of Hip Fat Fast at Home

Get the legs and booty you’ve always dreamt of with these amazing hip workout moves. For improved result, do all of these moves after a session of cardio or add them to your existing body strengthening moves four days weekly.


1. Squats

Squats are one of the most versatile workout moves to help get rid of hip fat fast. This move works your entire leg muscles, including your quadriceps, calves, and hamstrings.

The move targets the muscles of your lower body and creates an anabolic movement that improves body-wide weight loss. After you’ve mastered this move, you can switch up the intensity by holding a dumbbell or kettlebell in both hands while doing the squat.



How To Do The Move:

  • Start by standing with your feet at a bit wider than shoulder-width distance and put your hands together in a prayer pose in front of you.
  • Then, with your back straight, tighten your core and lower yourself until your thighs are close to the floor.
  • When your knees are directly above your toes, pause your movement and stay in the pose for 5 seconds.
  • Now, exhale and return to the starting position to complete one rep.
  • Do 3 sets of 10-15 reps.


2. Step Up to Reverse Lunge

This is a special move that combines two powerful and distinctive moves to help you get rid of hip fat. It is designed to work all the joints in your lower body and is a great way to increase the intensity of workouts.

Since the move doesn’t require weights, it can be performed at home; except that you need a sturdy box or table to do this move.



How To Do The Move:

  • Start by standing in front of a box, step, table, bench, or chair that is sturdy and is not too high.
  • Then, step on it with your right foot and drive through with your right heel and glute to bring your left leg up beside your right foot. Allow your left foot to hover and place most of the weight on your right foot.
  • Step back to the floor with your left foot and then step down with your right foot landing at two feet behind the left.
  • Immediately lower into a reverse lunge and push through with your left foot to stand up. This completes one rep.
  • Do a set of 12-15 reps separately on each leg.


3. Side Lunge

The side lunge is a variation of the popular forward lunge. It is also known as lateral lunge and it particularly works the muscles on the hip and thigh area; helping you burn hip fat quick.



How To Do The Move:

  • Start by standing with your feet at a bit wider than hip-width distance apart and your hands placed together in front of you in a prayer pose.
  • Then, take a wide step to the side with your right foot and lower into a squat pose. Keep lowering own until your right thigh is close to the floor.
  • Pause for 5 seconds before pushing off the ground with your left foot and return to standing pose. This is one rep.
  • Do a set of 12-15 moves on each side.

PS: For more intensity, raise your knees instead of returning to the standing pose as seen in the image above.


4. Single-Leg Hip Raise

This moves works to give you a bigger butt and more defined hips. You can try doing this amazing move that answers the question of how to get rid of hip fat by placing your foot on a slightly unstable surface.



How To Perform The Move:

  • Get into a lying position on the floor or an exercise mat with your knees bent and feet placed firmly on the floor.
  • Then, slowly raise your hips towards the ceiling and extend your left leg at a raised angle so it is off the floor and your toe is pointing out.
  • Stay in this pose for a bit and then extend your leg to your left at a 90-degree angle.
  • Hold in this position for another bit before returning to the centre and lowering your left leg to the floor.
  • Do 10 reps on both legs.


5. Alternating Side Jump

This move is typically a plyometric i.e. jumping move that amps up the intensity of your workout. It increases your heart rate which in turn burns fat and works your lower body.

How To Make The Move:

  • Stand with your hands firmly placed on your hips and legs placed together. Lift your right leg up at the waist and bend it at the knee.
  • Then make 3 hopping moves to your left. Land on your left foot with your left knee somewhat bent.
  • Then, bring your right foot down to the floor and repeat the hopping move on your right leg.
  • Do 15 reps on each side.


6. Fire Hydrants

The fire hydrant move targets your gluteal and hip muscles, helping you get rid of hip fat. It engages your core muscles for stability, which makes it a great total body workout move. However, we warn that people who have knee issues should avoid doing this move on the bare floor. Instead, get a mat for support.



How To Do The Move:

  • Get on your hands and knees with your knees and feet placed a hip-width distance apart.
  • Place your palms firmly on the floor and your eyes should be on the wall ahead of you.
  • Then, tighten your abdominal core and raise your right knee off the floor in a sideways move. Then rotate it upward making sure to keep your knees bent the entire time you are making the move.
  • With your right knee still raised off the floor, pause for 5 seconds before lowering it back to the start position.
  • Do 10 repetitions of the move on both legs.


7. Jump Squat

This is an explosive move that combines the basic squat move with plyometric workout move. It combines both for power training but is also effective for burning fat lying around the hip region.



How To Make The Move:

  • Get into the basic squat pose with your feet placed at shoulder-width distance apart. (Check 1 above for more information)
  • Balance your body weight on your heels and lower into a squat until your thighs are close to the floor.
  • From here, jump up powerfully and come back down making sure to lower back into a squat position. Also, make sure to land softly on the balls of your feet before transferring the weight to your heels.
  • Do 2 sets of 10-12 reps with a 10-second rest in between.


8. Wall Sits

Although they appear easy, wall sits are an intense way to switch up your hip workout. Also known as wall squats, they are a variation of the basic squat and work your hips, lower abs, and thighs. They also assist in building core strength, improving muscle endurance, and losing weight.



How To Do The Move:

  • Stand with your back straight and pressed against a wall while your legs are some inches away from the wall.
  • Then, slide down the wall till you are in a sitting position with your legs at a right angle and your hamstrings near the floor.
  • Maintain the position for about 20-30 seconds from where you can slowly work up to 1 minute.
  • Return to start position and do 2 sets of 10 reps.


9. Side-Lying Leg Raise

This move is a simple workout that targets muscles of the hips and works to tone and strengthen them. While doing this move, it is important to get the correct form for performing it as this decides the effectiveness of it.



How To Do The Move:

  • To get into the starting position, lie on your right side on an exercise mat with your legs stacked straight on each other.
  • Then, slowly raise your top leg, i.e the left leg, as high as you can while keeping your toes pointed forward.
  • At the top, hold the raised pose for 5 seconds before lowering the leg to start position. Ensure to keep your core tightened and your pelvis steady while doing this move.
  • Do 10 repetitions on alternating sides.


10. Climb Stairs

A great and really easy way to lose hip fat is to climb stairs. It is even better as it can be done from the comfort of your home. Climbing stairs is effective for tightening and toning gluteal and hip muscles while being an effective cardiovascular workout simultaneously.

Even if you do not have stairs at home, as long as there is a set of bleachers or multi-level parking garage around, you can substitute it for stairs and start climbing.

To do this move, run or jog up the stairs and walk back to the bottom of it. Do 5 minutes of the move going as fast as you can while going up. If you have a step mill machine at home, you can also use it for this stair climbing move.



A great tool for building lean muscle mass and reducing overall body fat is to do exercise. However, it is only one of the best ways to keep fat off during and after weight loss. For the sake of consistency, it is also important that you make some lifestyle and diet adjustments that will help you maximize your weight loss.

Although spot-reducing is not a thing, you can reduce the fat deposit in your hips by performing workouts that target your lower body.

Such exercises that strengthen the lower body are listed above in this article. This will result in less hip fat and give you hips that are trimmer, stronger, and better sculpted.

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