Skip to content

Stretches to Lose Weight In Thighs: 11 Best Stretches To Do

    Do you crave toned thighs? Shaped and strong thighs mean that you can run faster, jump higher and improve your overall stability. But what are the best stretches to lose weight in thighs?

    Stretches to Lose Weight In Thighs

    Here are the 11  best stretches that help you lose weight and fat in your thighs:

    • Inner thigh lift
    • Side-lying leg raise
    • Sumo squats
    • Cossack squat
    • Seated torso twist
    • Kneeling quad stretch
    • Lunges with reach and twist
    • Leg swings
    • Single-leg deadlifts
    • Lying quadriceps stretch
    • Bulgarian Split Squats

    Read on as we introduce some static and dynamic stretches that help you shed fat in your thighs.

    We’ll also give you a few tips on how to optimize your stretching routine

    See the table below if you are in a hurry to see our top recommended stretching products to make your stretches and exercises much more effective.

    Pix Product Name Pricing
    Manduka PRO Yoga...image Manduka PRO Yoga Mat – Premium 6mm Thick Mat, High Performance Grip, Support and Stability in Yoga, Pilates, Gym, Fitness, Extra Long, 85 Inches, Black Color Check Price on Amazon
    IUGA Pro Non...image IUGA Pro Non Slip Yoga Mat, Unbeatable Non Slip Performance, Eco Friendly and SGS Certified Material for Hot Yoga, Odorless Lightweight and Extra Large Size, Free Carry Strap Check Price on Amazon
    UMINEUX Yoga Mat...image UMINEUX Yoga Mat Extra Thick 1/3'' Non Slip Yoga Mats for Women with Alignment Marks Eco Friendly TPE Fitness Exercise Mat with Carrying Sling & Storage Bag Check Price on Amazon
    Bowflex SelectTech 552...image Bowflex SelectTech 552 Adjustable Dumbbells (Pair) Check Price on Amazon
    Lifepro Adjustable Dumbbell...image Lifepro Adjustable Dumbbell 25lb (5lb, 10lb, 15lb, 20lb, 25lb). 5-in-1 Dumbbells Adjustable Weights for Men and Women. Dumbbell Adjustable Free Weights Plates and Rack.Dumbbells Set of 2. Check Price on Amazon
    Yes4All Adjustable Dumbbells...image Yes4All Adjustable Dumbbells - 50 lb Dumbbell Weights (Pair) Check Price on Amazon
    SuperMax Adjustable Weight...image SuperMax Adjustable Weight Bench for Incline Decline Workouts, 800 lbs Weight Capacity by Fitness Reality, Full Body, Foldable Exercise Equipment for Weightlifting, Compact for Home Gym Use Check Price on Amazon
    Marcy Adjustable 6...image Marcy Adjustable 6 Position Utility Bench with Leg Developer and High Density Foam Padding SB-350,dark gray Check Price on Amazon
    obenater Exercise Bench...image obenater Exercise Bench Sit Up Bench Crunch Board Ab Bench for Toning and Strength Training with Reverse - Abdominal Exercise Equipment with 6 Adjustable Height Settings Full Body Workout Check Price on Amazon

     

    Can You Lose Weight By Stretching? 🤔

    Can You Lose Weight By Stretching

    Stretching makes you more flexible, improves your overall posture, and helps with weight loss.

    It increases blood circulation in your muscles and warms them up.

    So, you’ll perform better, faster, and stronger during your exercise session. 

    Stretching also burns calories.

    If you consistently perform stretching exercises and hold your stretches for a long time, it will help you shed some weight. 

    Static stretches are those where you stay still and hold a single position for a long time, while dynamic stretches involve movements and increase your range of motion. 

    Both stretches can help you lose weight.

     

    Best Stretches to Lose Weight in Thighs 🤸‍♂️

    Amazing Best Stretches to Lose Weight in Thighs

    There are 11 thigh dynamic and static stretches that you can incorporate into your workout routine to help you burn that fat.

    You will need a mat to perform these exercises if you do not have one already.

    Here are our top three recommended strong, stable, and durable mats to allow you to perform stretches and exercises safely.

    Preview
    Overall Best
    Manduka PRO Yoga Mat – Premium 6mm Thick Mat, High Performance Grip, Support and Stability in Yoga, Pilates, Gym, Fitness, Extra Long, 85 Inches, Black Color
    Best Alternative
    IUGA Pro Non Slip Yoga Mat, Unbeatable Non Slip Performance, Eco Friendly and SGS Certified Material for Hot Yoga, Odorless Lightweight and Extra Large Size, Free Carry Strap
    Best Budget
    UMINEUX Yoga Mat Extra Thick 1/3'' Non Slip Yoga Mats for Women with Alignment Marks Eco Friendly TPE Fitness Exercise Mat with Carrying Strap & Storage Bag
    Product Name
    Manduka PRO Yoga Mat
    IUGA Pro Non Slip Yoga Mat
    UMINEUX Yoga Mat Extra Thick
    Thickness
    6MM
    5MM
    8MM
    Material
    Polyvinyl Chloride
    Polyurethane, Rubber
    TPE
    Weight
    ‎0.78 Kilograms
    2.5 lbs
    2.4 Pounds
    Dimensions
    85 x 26 x 0.24 inches
    85 x 26 x 0.24 inches
    72 x 24 x 0.31 inches
    Eco Friendly
    Overall Best
    Preview
    Manduka PRO Yoga Mat – Premium 6mm Thick Mat, High Performance Grip, Support and Stability in Yoga, Pilates, Gym, Fitness, Extra Long, 85 Inches, Black Color
    Product Name
    Manduka PRO Yoga Mat
    Thickness
    6MM
    Material
    Polyvinyl Chloride
    Weight
    ‎0.78 Kilograms
    Dimensions
    85 x 26 x 0.24 inches
    Eco Friendly
    Interested?
    Best Alternative
    Preview
    IUGA Pro Non Slip Yoga Mat, Unbeatable Non Slip Performance, Eco Friendly and SGS Certified Material for Hot Yoga, Odorless Lightweight and Extra Large Size, Free Carry Strap
    Product Name
    IUGA Pro Non Slip Yoga Mat
    Thickness
    5MM
    Material
    Polyurethane, Rubber
    Weight
    2.5 lbs
    Dimensions
    85 x 26 x 0.24 inches
    Eco Friendly
    Interested?
    Best Budget
    Preview
    UMINEUX Yoga Mat Extra Thick 1/3'' Non Slip Yoga Mats for Women with Alignment Marks Eco Friendly TPE Fitness Exercise Mat with Carrying Strap & Storage Bag
    Product Name
    UMINEUX Yoga Mat Extra Thick
    Thickness
    8MM
    Material
    TPE
    Weight
    2.4 Pounds
    Dimensions
    72 x 24 x 0.31 inches
    Eco Friendly
    Interested?

     

    Here are the 11 best stretches for thigh weight loss:

     

    Inner Thigh Lift

    Exercise Champions

    The inner thigh lift works the inner thigh muscles of the groin area—where the upper thighs meet the lowest part of the abdomen.

    It’s the most targeted inner thigh exercise.

    To do it:  

    • Lie on one side and support your upper body and head on your elbow. 
    • Place your opposite hand on the ground or put it behind your head. Keep a straight spine and tight core. 
    • Lift both legs off the ground, bend your upper knee and bring it to the front. 
    • Keep your lower leg straight and raise it higher off the ground. 
    • Hold it there for 20 to 25 seconds, then lower to the starting position. 

    Do 10 to 15 reps. Then switch sides. 

     

    Side-Lying Leg Raise

    This exercise increases your strength and tones the outer thighs and hip abductors—a group of muscles found in the buttocks. 

    To perform this movement:

    • Lie on one side. 
    • Place one hand under your head to support your upper body. Keep your core tight, and your chin tucked throughout the movement. 
    • Form a straight line with your body and maintain your alignment through the movement.
    • Raise your upper leg 10-15 inches away from your lower leg. 
    • Maintain the position for 20 seconds, then bring down your leg to the starting position.

    Do ten reps for each side.

     

    Sumo Squat

    Sumo squat stretching

    Sumo squat works and stretches your inner thigh muscles, which are smaller and harder to target when doing the traditional squat.

    To do it:

    • Stand with your feet wider than shoulder-width apart and your toes turned out. 
    • Clasp your hands in front of your chest, keep your spine neutral and your core tight, and slowly lower to the squat position placing your thighs parallel to the ground. 
    • While down, make sure your hips align with your knees and your knees are not over your toes. 
    • Hold on to that position for 25 to 30 seconds and feel the stretch in your inner thighs.

    Do 10 to 15 reps. 

    You can hold a dumbbell during the movement to add intensity. 

    These dumbbell sets, available at Amazon, provide durable and safe dumbbells adjustable weights. You can use them for various exercises and stretches.

    Preview
    Best Quality
    Bowflex SelectTech 552 Adjustable Dumbbells (pair)
    Best Plates
    Lifepro Adjustable Dumbbell - 5-in-1, 25lb dumbell Adjustable Free Weights Plates and Rack - Hand Weights for Women and Men - Adjustable Weights, 5lb, 10lb, 15lb, 20lb, 25lb (25 Pounds - Pair)
    Best Connector Options
    Yes4All Adjustable Dumbbells - 50 lb Dumbbell Weights (Pair)
    Product Name
    Bowflex SelectTech Dumbbell
    Lifepro Adjustable Dumbbell
    Yes4All Adjustable Dumbbells
    Set Of Two Dumbbells
    Adjustable
    Wider Weight Range
    Up to 52.5 pounds
    Up to 25 pounds
    Up to 50 pounds
    Best Quality
    Preview
    Bowflex SelectTech 552 Adjustable Dumbbells (pair)
    Product Name
    Bowflex SelectTech Dumbbell
    Set Of Two Dumbbells
    Adjustable
    Wider Weight Range
    Up to 52.5 pounds
    Interested?
    Best Plates
    Preview
    Lifepro Adjustable Dumbbell - 5-in-1, 25lb dumbell Adjustable Free Weights Plates and Rack - Hand Weights for Women and Men - Adjustable Weights, 5lb, 10lb, 15lb, 20lb, 25lb (25 Pounds - Pair)
    Product Name
    Lifepro Adjustable Dumbbell
    Set Of Two Dumbbells
    Adjustable
    Wider Weight Range
    Up to 25 pounds
    Interested?
    Best Connector Options
    Preview
    Yes4All Adjustable Dumbbells - 50 lb Dumbbell Weights (Pair)
    Product Name
    Yes4All Adjustable Dumbbells
    Set Of Two Dumbbells
    Adjustable
    Wider Weight Range
    Up to 50 pounds
    Interested?

     

    Cossack Squat

    The cossack squat targets your glutes, thigh muscles, and quads, as well as your abdominals.  

    Here’s how to do it: 

    • Stand up with your feet wider than shoulder-width apart. 
    • Shift your weight to one leg, bend your knee and sit back as far as possible. 
    • Your other leg should remain straight. Keep your chest upright and your hips down all the time. 
    • You should feel the stretch in your inner thigh. 
    • Hold on there for 15 to 20 seconds. 

    Then switch sides. Do ten reps for each leg. 

    This video demonstrates how to do the cossack squat properly:

     

    Seated Torso Twist

    This Seated Torso Twist targets your inner thigh muscles, tones your belly, and reduces back pain. 

    Seated Torso Twist

    Here’s how it’s performed: 

    • Sit on the mat, keep your right leg straight, bend your left leg, and put it on top of your right leg. 
    • Keep your spine straight and twist to your left, placing your left hand on the ground and your right elbow on your left knee for stressing the stretch. 
    • Stretch for 20 seconds or more, then switch sides. 

    Do 10 to 15 reps. 

     

    Kneeling Quad Stretch

    It stretches the entire front of the thigh and quad from the hip to the knee.

    Here’s how to do it: 

    • Get to the runner’s lunge position with your one foot forward. 
    • Slowly lower your other knee to the floor. Put a folded towel underneath your knee. 
    • Grab your back foot with the same-side hand, hold for 30 seconds, and switch sides.

     

    Lunges With Reach and Twist

    Lunges With Reach and Twist

    This lunge variation works your front thigh muscles and your hip flexors at the front of your hip that gets worked when you run. 

    To do it: 

    • Get up on the lunge position. 
    • Stretch your right leg and place your right hand next to your left leg. 
    • Extend the other hand toward the ceiling. 
    • Stay in the position for 15 to 20 seconds, then go to the lunge position and switch sides. 

    Repeat the move 10 to 15 times for each leg. 

     

    Leg Swings 

    This exercise is excellent for increasing the range of motion and mobility at the hip flexors and working your inner thigh muscles.

    Doing the leg swing isn’t complicated. 

    • Go into a standing position and put your hands on your hips. 
    • Bring one leg up, and slowly move it forward and then backward. Be careful not to lose your balance. 

    Repeat the move 10 to 15 times for each leg. 

    This video demonstrates the leg swing. 

    If you want to take the activity to the next level, try to touch your toes with your hands when you bring your leg forward. 

     

    Single-Leg Deadlifts

    Single-Leg Deadlifts

    The single-leg deadlift is a great exercise that works your glutes and hamstrings.

    It’s also a great move if you have back pain and can’t do traditional squats. 

    You can perform it with weights to add to the intensity and lose weight faster. 

    • Stand straight in a natural position while putting your hands in front of your body. 
    • Slightly bend your supporting leg and hinge your hip back while extending the other leg backward. 
    • Raise your leg off the floor, and extend your hands in front of your body. 
    • Go back to the starting position and do ten reps. 
    • Do the same for the other leg.  

    Here’s a great video on how to perform single-leg deadlifts: 

     

    Lying Quadricep Stretch

    This stretch targets your quadriceps, the large muscle group covering the front and sides of your thigh.

    How to do it:

    • Lie on your stomach and keep one of your knees bent as far as possible while keeping the other leg extended. 
    • Grab your right ankle to pull your knee toward your butt.
    • Hold the stretch for 30 seconds. 

    Then switch sides. Do 10 to 15 reps for each leg.

    You could also do this stretch by lying on your sides, keeping one leg straight, and bending the other knee. 

     

    Bulgarian Split Squat

    Bulgarian Split Squat

    The Bulgarian split squat engages all your leg muscles, particularly quads and hamstrings.

    It’s also a great move if you have back pain and can’t do traditional squats. It mostly targets your legs and doesn’t strain your back. 

    It can help you lose weight in the thighs by building muscles and strength, especially if you perform it with weights.   

    Using adjustable hand weights, such as those we mentioned before, is ideal for this exercise and will make it more effective.

    You’ll need a raised platform such as a block, step, or bench to perform this stretch.

    The bench’s height should be at knee level, but you can increase it if you feel flexible or strong enough. 

    Here are our top three recommended benches you can use to do various exercises and stretches if you do not have one already.

    Preview
    Overall Best
    Fitness Reality 1000 Super Max Weight Bench with Upgraded Wider Backrest/Seat (2019 Version), 800 lb (2804)
    Best For Beginners
    Marcy Adjustable 6 Position Utility Bench with Leg Developer and High Density Foam Padding SB-350
    Best Budget
    obenater Exercise Bench Sit Up Bench Crunch Board Ab Bench for Toning and Strength Training with Reverse - Abdominal Exercise Equipment with 6 Adjustable Height Settings Full Body Workout
    Product Name
    SuperMax Adjustable Weight Bench
    Marcy Adjustable Utility Bench
    Obenater Workout Bench
    Material
    Alloy Steel
    Vinyl, Foam, Alloy Steel
    Alloy Steel
    Max Capacity
    800 Pounds
    600 Pounds
    300 Pounds
    Item Weight
    35 Pounds
    51 Pounds
    24.25 pounds
    Item Dimensions
    59 x 23.5 x 48.5 inches
    64.5 x 23 x 42 inches
    47 x 12 x 26 inches
    Adjustable
    Foldable
    Overall Best
    Preview
    Fitness Reality 1000 Super Max Weight Bench with Upgraded Wider Backrest/Seat (2019 Version), 800 lb (2804)
    Product Name
    SuperMax Adjustable Weight Bench
    Material
    Alloy Steel
    Max Capacity
    800 Pounds
    Item Weight
    35 Pounds
    Item Dimensions
    59 x 23.5 x 48.5 inches
    Adjustable
    Foldable
    Interested?
    Best For Beginners
    Preview
    Marcy Adjustable 6 Position Utility Bench with Leg Developer and High Density Foam Padding SB-350
    Product Name
    Marcy Adjustable Utility Bench
    Material
    Vinyl, Foam, Alloy Steel
    Max Capacity
    600 Pounds
    Item Weight
    51 Pounds
    Item Dimensions
    64.5 x 23 x 42 inches
    Adjustable
    Foldable
    Interested?
    Best Budget
    Preview
    obenater Exercise Bench Sit Up Bench Crunch Board Ab Bench for Toning and Strength Training with Reverse - Abdominal Exercise Equipment with 6 Adjustable Height Settings Full Body Workout
    Product Name
    Obenater Workout Bench
    Material
    Alloy Steel
    Max Capacity
    300 Pounds
    Item Weight
    24.25 pounds
    Item Dimensions
    47 x 12 x 26 inches
    Adjustable
    Foldable
    Interested?

     

    Stand in front of the bench with your back facing the bench and at a distance that you can comfortably bend your knee while your foot is on the surface (two feet would be ok). 

    • Put the top of your rear foot on the bench and bend your knee. 
    • Keeping a straight back and an engaged core, descend as far as you can, ideally until your knee touches the ground. 
    • Return to a standing position slowly while maintaining a neutral spine. 

    Perform ten reps and switch legs. 

     

    Bottom Line 😎

    Regular Stretching Helps Weight Loss

    Stretching can help you shed fats in your thighs, make them more flexible and increase your blood circulation to your muscles.

    But it doesn’t burn calories as much as more dynamic thigh exercises such as jogging or running

    We covered some of the best stretches to lose weight in thighs, so you should get started with them right away.

    If you want to burn more fat by stretching, you should be consistent and hold your stretches for a long time.

    Make sure to warm your body up before stretching because flexibility exercises are not warm-up movements. 

    Last update on 2022-05-21 / Affiliate links / Images from Amazon Product Advertising API

    nv-author-image

    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

    Leave a Reply

    Your email address will not be published.

    I accept the Privacy Policy