Blog Fitness Workouts How To Lose Thigh Fat For Men: Maximize Your Leg Training Results With These Thigh-Blasting Moves

How To Lose Thigh Fat For Men: Maximize Your Leg Training Results With These Thigh-Blasting Moves

Does the fat around your inner thighs make you feel uncomfortable? It’s time to shed the irritating, stubborn, upper-leg fat so that you can confidently walk without your thighs slapping against each other. Here are some effective tips for men on how to lose thigh fat.

Although body fat can be distributed evenly, you may have more fat in certain regions than others, such as on the thighs. As with any other in the body, thigh fat is not solely gender-influenced. Therefore, both men and women are faced with the challenge of getting rid of this unappealing and irritating fat that causes particular discomfort while walking or running. 

What Causes Thigh Fat?

There are a few reasons why fat accumulates around the thighs. Let’s take a look at the root causes:

  1. Genetics is one of the reasons why your legs and thighs have excess fat (7).
  2. A sedentary lifestyle, scarce movement leads to underdeveloped muscles and more flab in the region.
  3. Thigh fat is also a result of overeating or eating junk food that’s high in calories. 

If this describes your current situation, don’t worry. Luckily, we have thigh-blasting moves that will maximize your leg training results and help you lose thigh fat.

How to Lose Thigh Fat for Men: Get Rid of All That Extra Weight Around Your Inner Thighs

Are you interested in how to lose thigh fat for men quickly? You may be just a few days away from your dream vacation or a beach party and you want to rock that new pair of shorts and take many memorable photos. However, leg fat makes you less confident, and you want to get rid of it ASAP. We don’t give tips on how to rapidly lose thigh fat in 4 days for men as this rapid weight loss is not sustainable and may not be beneficial in the long term. Here’s how you can progressively achieve your desired thighs.

How to Lose Weight from the Thighs – Appropriate Physical Activities

 According to a 2011 issue of Yale Scientific Magazine, targeted weight loss or spot reduction is a myth (12). This is backed up by the Centers for Disease Control and Prevention (CDC) which argues that weight loss happens across the body in response to calorie reduction, which can be created through strength training, aerobics, and minimizing calorie intake (9). We can therefore conclude that rapid spot treatment is almost impossible, so tips on how to lose leg fat will also help with overall loss in body fat.

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Legs, specifically the thighs have several muscles, including adductors, abductors, sartorius, quadriceps, and hamstrings. The most common type of fat cells in the thighs are:

  • Subcutaneous fat cells, which are right beneath the skin and may result in fewer long-term health issues (7).
  • Another type of fat cell in the leg area is the intramuscular fat cell, which is dispersed within the muscle itself (7).

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Even though you can’t spot-reduce thigh fat, you can spot-train muscles to strengthen and tone them (15). Here are some of the exercises to perform.

Aerobic Exercise

Aerobics, such as walking, running, cycling, dancing, or swimming, helps burn overall body fat. They are cardiovascular training activities that increase the heart and breathing rate (15)

Cycling is one of the best aerobic exercises for legs as it is low impact putting less strain on the knees, and it increases muscle endurance in the hamstrings, glutes, calves, and quadriceps (7). It is recommended to cycle for 30-60 minutes, 3-5 times a week. Alternatively, you can invest in a home exercise bike to lose thigh fat quickly.

The Centers for Disease Control (CDC) recommends that adults should do 75 to 150 minutes of vigorous aerobics and 150 to 300 minutes of moderate aerobics each week (10). 

Moderate aerobics include:

  • Taking the stairs 
  • Cycling at a casual pace 
  • Actively playing with children 
  • Brisk walking 
  • Light snow shoveling
  • Raking leaves

In contrast, vigorous aerobic activities include:

  • Running or jogging
  • Rollerblading/inline skating at a fast pace
  • Competitive sports such as soccer, swimming, cross-country skiing, and jumping rope (8) (9)
  • HIIT (high intensity interval training)

Running is a full-body workout that may help get rid of thigh fat. If you’re more energetic, you can sprint or try a high-intensity interval training workout. You can run outdoors or purchase a treadmill for indoor use. Select the exercise you can complete with moderate to vigorous intensity for your heart rate to increase and maximize calorie burn.

how to lose thigh fat men  

Workouts to Strengthen Muscle

It’s important to strengthen your muscles as you lose fat so your legs are toned. This means engaging in workouts performed against resistance to build strength and muscular endurance (15)

According to the American College of Sports Medicine, adults should do  8 to 10 multi-joint exercises 2-3 times a week (1). These workouts impact several muscles simultaneously and burn more calories (15).

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Although you can use free weights, weight machines, bands, or rowing machines for leg-strengthening, some are effective for the legs and do not require special equipment. Multi-joint exercises include:


An example of a comprehensive leg exercise is lunges, which tone the hamstrings and quads, as well as being an effective exercise for losing thigh fat and butt fat for men (7). In most cases, the male butt has a lower fat content than that of women, but if you want to make your butt leaner and toned, cycling and lunges will do a great job. 

Here is how to do lunges correctly, according to Healthline (7):

  • Stand straight with your hands on your hips if you need extra balance.
  • Place your right foot forward and left foot behind you. 
  • Bend the right leg at the knee to create a 90-degree angle. The right knee should not extend beyond the foot, to prevent injury. The left knee will drop down towards the floor. Go as low as you are able.
  • Then press back to the starting position.
  • Repeat the steps several times before switching the legs.

Lunges with Weights

Lunges with weights offer extra work for the upper leg muscles, as well as the buttocks (6). 


When doing lunges:

  • The knee of the leg stepping forward should not extend beyond the toes as you bend. This will prevent an injury that may be caused when the knee joint is aggravated.
  • Align the back knee with your body. It should be pointed at the floor at the bottom of the lunge to avoid knee pain. 
  • The back should be straight and the torso upright as you lunge. Use a lighter weight if you encounter this problem.


Another useful exercise for losing thigh fat and butt fat for men is squats, which target the hamstrings, quadriceps, and glutes (2). You should perform 3 sets of 10 reps 3 days a week. There are various ways of doing squats, but this is the basic one:

  • Stand with feet shoulder-width apart, or slightly more.
  • Sit your hips back and bend your knees to lower your butt until the thighs are parallel to the floor. Think of this like dropping down to sit in a chair.
  • Then press your feet into the floor and squeeze your glutes to stand up, and repeat.

Read more: Intermittent Fasting for Men Over 50: Benefits, Potential Risks, and 10 Tips to Boost the Advantages

Straight Leg Deadlifts

This works the hamstrings and glutes, and you can use a pair of dumbbells or a barbell. Do 3 sets of 10 reps 3 days a week. Here are the steps to follow:

  • Hold a weight in each hand.
  • Stand with your feet shoulder-width apart.
  • Hold the weights by your sides, slightly in front of your body.
  • With a slight bend in the knees,hinge at the hips and lower the torso toward the ground. Keep back straight. You may allow the weights to drop just below knee level, or simply go down as far as you can.
  • Raise back to the starting position using the hips.
  • Your back should be straight throughout and your shoulders should not be arched or hunched.
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6 Calf Strengthening Exercises And Their Benefits

how to lose thigh fat men  

Standing Calf Raises

Standing calf raises target the calf, specifically the gastrocnemius muscle (2). You should do 3 sets of 12-15 reps 3 days a week. Here are the steps to follow:

  • On a raised platform such as a single step, place your feet in a way that the heels hang off at the end and your toes rest on the edge. Have some stable support to hold onto if needed. 
  • Raise your heels up by extending your ankles and pointing your toes. 
  • Lower the heels back to the start position. This is one rep – repeat 12-15 times for a complete set.

In addition to the exercise procedures described above, you can also perform exercises such as:

  • Leg presses
  • Glute bridge 
  • Hamstring curls
  • Glute kickbacks 

Other strength training activity include:

  • Sit-ups 
  • Pull-ups
  • Push-ups 
  • Weightlifting 
  • Chores such as digging also qualify as strength-training workouts (8

You can also try home calisthenic workouts such as jumping rope, squats, walking lunges, and mountain climbers. (15)

Adults are recommended to engage in at least two muscle-strength training sessions every week (10).

Cardio workouts are also helpful as they increase your heart rate, which causes your body to burn excess fat. You can also participate in sports such as soccer, badminton, or basketball that engage the entire body, particularly the thighs. 

What is the best hack for men to lose thigh fat?

To increase fat burn, there are a few ways to expedite the process, including:

  • Switching between different exercises will challenge the various muscle groups, which makes them stronger. You should combine strength training and aerobic exercise to reap maximum benefits (10).
  • How to lose thigh fat for men with bodybuilding will be more effective if you progressively workout. This means you should always strive to work your body a little bit harder each time (13). Challenging your body with a stress that is strong enough to force it to make improvements will help you attain your weight loss goal. 
  • While strength training, there are different ways to increase the intensity of the workout including performing more reps, increasing resistance, using static holds, moving the weight slower, and adding extra sets. 
  • For cardiovascular workouts, increase the pace and exercise period, cross-train, include intervals, and if possible, use an incline (13).
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Diet-Related Tips on How to Lose Thigh And Stomach Fat for Men

In addition to working out, you should observe the following:

Minimize calorie intake  

Excess body fat is a result of an overconsumption of calories. You must minimize your calorie intake so the body can tap energy from the excess fat stores. Follow a healthy weight loss diet that is not too restrictive so you can easily stick to the meal plan. Consult your nutritionist who will recommend the ideal eating plan that is tailored for your body.


  • The daily caloric intake for men is generally higher than that of women as males are usually more muscular than women, so their thighs are more muscular too. Men also have a slightly higher resting metabolism than women. To lose 1 pound of fat, you must burn 3,500 calories more than you consume, so calculate your daily calorie needs and consume 250-500 calories less than that to progressively lose weight.

Eat healthy foods

Your diet should include nutritionally rich foods to keep your body functioning properly. These include vegetables, fruits, proteins, healthy oils, and whole foods, as recommended by the National Institutes of Health (3). Avoid junk foods and drinks, as well as other processed foods that contain additives such as added sugar and non-organic flavors and colorings.

You can also look at fasting diets for men. Some popular methods include:

  1. 16/8 Method: Fasting for 16 hours daily and restricting eating to an eight-hour window.
  2. 5:2 Diet: Eating regularly for five days and consuming very few calories (around 500-600) on two non-consecutive fasting days.
  3. Eat-Stop-Eat: Periodic 24-hour fasts once or twice a week.
  4. Warrior Diet: Eating small amounts of raw fruits and vegetables during the day and eating one large meal at night within a four-hour eating window.

Drink beverages with zero calories

Drink more water and cut out energy drinks, alcohol, sodas, and fruit juices with added sugars, more calories, and zero nutritional value (16). In addition to being calorie-free, water helps the liver and kidneys to flush out toxins from the body. It also keeps you from being dehydrated (which may mimic hunger) and prevents you from overeating. Other healthy drinks include green tea and black coffee which have zero fat, fewer calories, and act as an antioxidant. 

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Minimize your salt intake 

As water is attracted to  salt, i.e. sodium, that is why your skin becomes dry and the urine is scant and concentrated when you’re dehydrated (11). This means that too much salt intake results in the body retaining water, which causes bloating and fluid imbalance (14). 

How can you fix this?

  • Minimize your salt intake by cutting back your consumption of processed foods such as pre-packaged shelf stable snacks, frozen meals, high fat meats such as bacon and sausage, and bread and pastry products.
  • Consume more of the other types of electrolytes such as magnesium, calcium, and potassium from a healthy diet to keep the body’s fluid balance stable and to help the body retain less salt (4). These can be obtained from yogurt, green leafy vegetables, and bananas.
  • Track your progress by keeping a journal where you record everything you eat and your daily workouts.
  • You must be patient and committed to obtaining lean, strong, and well-toned thighs. Losing overall weight will make you look slimmer, so don’t only concentrate on the leg area.
  • After losing thigh fat, you need to eat right, regularly engage in physical activity, and minimize stress so you don’t regress.

It’s important to note that losing thigh fat will increase your confidence and enhance your overall body composition, making you healthier.  In another article we’ve explained how to lose love handles for men, which will guide you further on your journey to prime fitness. 

Read more: 11 Surprising Benefits of Squats for Men That You Didn’t Know About

how to lose thigh fat men  


  • How can a man lose thigh fat fast?

While you can attempt to target the thighs, it’s important to note that losing fat cannot be executed with such precision. Losing thigh fat requires a combination of targeted exercises, a balanced diet, and overall lifestyle changes. Some tips include: 

  1. Cardiovascular Exercise: Engaging in regular cardio workouts such as running, cycling, or brisk walking can burn calories and reduce overall body fat.
  2. Strength Training: Incorporate resistance exercises that focus on the thighs, such as squats and lunges, to build muscle and boost metabolism.
  3. Healthy Diet: Consume a well-balanced diet that is rich in lean proteins, whole grains, fruits, and vegetables, while minimizing processed foods and sugary drinks.
  4. Caloric Deficit: The most important strategy for losing fat is caloric deficit. You can do this only when you burn more calories than you consume. 
  5. Hydration: Staying hydrated supports metabolism and reduces water retention.
  6. Consistency: Consistency in exercise and dietary habits is the key to long-term success.

Remember, spot reduction is considered a myth, but a comprehensive approach that focuses on overall health and fitness is a sustainable method for thigh fat loss.

  • Is thigh fat normal for men?

Yes, it is absolutely normal for men to have fat around their thighs. The body fat distribution varies in different people and is influenced by genetics, hormones, and lifestyle factors. Men commonly store fat in the abdominal and thigh regions. 

While it’s normal to have some fat on the thighs, maintaining a healthy overall body composition through regular exercise and a balanced diet is essential. Emphasizing muscle development through strength training can contribute to a more toned appearance. 

Finally, accepting and embracing your natural body is key to fostering a positive body image.

  • Why are my male thighs so big?

A number of reasons can contribute to male thighs being big. Let’s look at the factors:

  • Genetics: Inherited traits influence body fat distribution, including thigh size.
  • Hormones: Testosterone and estrogen levels affect fat storage patterns.
  • Muscle Mass: Engaging in strength training can increase muscle size.
  • Lifestyle: Sedentary habits and poor dietary choices may lead to excess fat accumulation.
  • Aging: Metabolism slows with age, which impacts fat distribution.
  • Body Composition: A high overall body fat percentage can result in larger thighs.

Understanding these factors can guide lifestyle adjustments, such as targeted exercises and a balanced diet, to potentially reduce thigh size.

  • Can walking reduce thigh fat?

Yes, walking can contribute to reducing thigh fat, but its effectiveness is dependent on different factors, including:

  1. Caloric Burn: Walking helps burn calories, which contributes to an overall caloric deficit that’s essential for fat loss.
  2. Moderate Pace: Walking at a brisk, consistent pace engages the thigh muscles and helps with toning.
  3. Consistency: Regular, sustained walking sessions are crucial for seeing results over time.
  4. Combined Approach: While walking is beneficial, it’s more effective when it is combined with strength training and a balanced diet. This enhances overall fat loss and muscle toning.

Therefore, when combined with a holistic approach, consistent walking can be a valuable strategy for reducing thigh fat over time.

  • Does testosterone make your thighs smaller?

Testosterone influences body composition, but the impact it has on thigh size isn’t straightforward. It is dependent on a variety of factors such as genetics, the impact of exercise, and fat distribution patterns. 

While testosterone plays a role in muscle development, it is only one factor. A comprehensive approach that involves exercise, a balanced diet, and overall health is the key to achieving desired changes in thigh size.

The Bottom Line

This guide on how to lose thigh fat for men should help you regain your confidence by toning the thigh area and making it appealing in the long term. The results will also be long-lasting. You should bear in mind that leg transformation takes time and requires consistency, so don’t get frustrated trying to learn how to lose thigh fat for men fast. You should consult relevant experts, such as your doctor, nutritionist, and personal trainer, before starting with any of the above remedies, so they can approve and customize the ideal routine for you.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. ACSM Guidelines for Strength Training | Featured Download (2019,
  2. Build Massive Calves With These Workouts (2020,
  3. Eating & Physical Activity to Lose or Maintain Weight (2019,
  4. Electrolytes: Definition, Functions, Imbalance and Sources (2018,
  5. How Men Can Lose Leg Fat Quickly (2018,
  6. How to Do Dumbbell Lunges (2019,
  7. How to Lose Leg Fat (2020,
  8. How to Lose Thigh Fat for Men (n.d,
  9. Physical Activity for a Healthy Weight (n.d,
  10. Physical Activity Guidelines for Americans 2nd edition (2019, )
  11. Salt and your health, Part I: The sodium connection (2010,
  12. Targeted Fat Loss: Myth or Reality? (2011,
  13. Targeting Those Trouble Areas! (2019,
  14. This Common Ingredient Is Making You More Bloated Than Your Period (2016,
  15. These 16 Exercises Will Help You Blast Belly Fat (2023,
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