Sculpt your lower body with exercises targeting the hips and outer thighs, plus cardio days that support fat burn. Pick this program and follow the routine for 4 weeks.
Program at a glance
Who is this program for?
This program is designed for beginners: a controlled number of movements with room for recovery. If you haven't trained consistently before, this is a good starting point.
Weekly plan
Day 1 — Hips & Legs Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bodyweight Squat | 3×12-15 | 45 sec |
| Side Lunge | 3×10-12 | 45 sec |
| Heel Glute Bridge | 3×15 | 45 sec |
| Kneeling Back Leg Lift | 3×12 | 30 sec |
| Wall Sit (Narrow Stance) | 3×30 sec | 45 sec |
| Bodyweight Standing Calf Raise | 3×15-20 | 30 sec |
Day 2 — Outer Thigh Focus
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Lying Abduction | 3×12-15 | 30 sec |
| Side Lying Clam And Kick | 3×12 | 30 sec |
| Kneeling Single Kickback Fire Hydrant | 3×12 | 30 sec |
| Side Lying Leg Circle | 3×10 | 30 sec |
| Standing Side Leg Raise | 3×12 | 30 sec |
| Side Plank | 2×20 sec | 30 sec |
Day 3 — Rest Day
Rest day — recover and get ready for the next session.
Day 4 — Cardio & Fat Burn
| Exercise | Sets × Reps | Rest |
|---|---|---|
| High Knee Run | 4×30 sec | 30 sec |
| Pogo Hop | 3×20 | 30 sec |
| Side Kick Burpee | 3×8-10 | 45 sec |
| Plank Jack | 3×12-15 | 30 sec |
| Sumo Crab Walk | 3×10 | 30 sec |
| Elevated Mountain Climber With Hands On A Chair | 3×16-20 | 30 sec |
Day 5 — Glutes & Inner Thigh
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bodyweight Rear Lunge | 3×10-12 | 45 sec |
| Curtsy Lunge Slide | 3×10 | 45 sec |
| Glute Bridge Hip Abduction | 3×12 | 45 sec |
| Bodyweight Side Lying Leg Adduction | 3×12 | 30 sec |
| Glute March | 3×12 | 30 sec |
| Lying Hip Circle | 3×10 | 30 sec |
Day 6 — Lower-Body Circuit
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deep Sumo Squat Pulse | 3×12 | 30 sec |
| Squat To Kickback | 3×10 | 30 sec |
| Wall Supported Side Leg Swing | 3×12 | 30 sec |
| Bodyweight Lateral Step Up | 3×10 | 30 sec |
| Lying Butterfly (Abduction) | 3×12 | 30 sec |
| Front Elbow Plank | 2×30 sec | 30 sec |
Day 7 — Rest Day
Rest day — recover and get ready for the next session.
30-Day Hip Sculpt is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.