How To Lose Leg Fat: Exercise Ideas, Calorie Intake, And More

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HealthlineSubscribeHow to Lose Leg Fat

Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT — Written by Kristeen Cherney — Updated on January 5, 2026

Weight loss basics
Aerobic exercise
Strength training
Diet
Other tips
Takeaway

Key takeaways

Rapid spot treatment to lose leg fat isn’t possible, and most scientific evidence does not support ‘spot reduction’ in the legs.
Leg fat storage varies by factors like genetics, hormones, age, and sex assigned at birth, so a whole-body plan works better than targeting one area.
For overall fat loss and more toned legs, focus on a steady calorie deficit, regular aerobic exercise, and resistance training, plus enough sleep and stress management.

Many people claim that it’s possible to specifically target fat loss in the legs, a process known as “spot reduction.” While it’s possible to lose leg fat, the efficacy of spot reduction is not supported by most scientific evidence

How and where you store fat depends on various factors. Some of these are outside your control, such as genetics, hormonal changes, getting older, and sex assigned at birth.

For instance, some research suggests that people assigned female at birth are more likely to store fat in their glutes and thighs, while for males, it’s in the abdominal area.

Instead of focusing on a targeted fat loss approach, consider a more general approach that encompasses diet, exercise, sleep, and stress management.

Keep reading to learn more about exercises, dietary changes, and other tips for toning your leg muscles.

How does leg fat develop?

It’s normal and healthy to have fat, and bodies come in many different shapes and sizes.

Leg fat is mainly comprised of two different types of fat cells:

Subcutaneous fat: This is located right beneath the skin, which is the fat you can “pinch.”
Intramuscular fat: This fat is dispersed within the muscle itself, much like the marbling seen in meat.

A third type of body fat is called visceral fat, which is mostly stored deep within the abdomen, around your organs. Visceral fat is linked with a higher risk of metabolic conditions, but it’s unlikely to contribute to a larger bottom area.

Weight loss basics

Losing weight and body fat is a multifactorial process that requires time, patience, and commitment. Everyone’s weight loss journey will be different, but it’s important to find ways to make yours safe, effective, and fun.

One of the key principles of weight loss is maintaining a daily calorie deficit over a period of time. This means you consume fewer calories than your body expends every day.

Several factors contribute to maintaining a calorie deficit, including:

exercising regularly
eating a balanced diet
getting enough high quality sleep
managing stress levels

Generally, healthcare professionals recommend maintaining a calorie deficit of around 500 to 750 calories. A daily 500-calorie deficit over a 1-week period equates to 3,500 calories, which is around 1 pound (lb) of fat.

In theory, if you stick to this calorie deficit range, you may lose around 1 to 1.5 lbs weekly, which is considered a manageable weekly weight loss target.

However, our bodies are not machines, and these figures rarely work out so precisely. Many factors contribute to weight loss, so the amount of weight you lose will most likely fluctuate from week to week.

»Learn more:How to lose fat long term

1. Do aerobic exercise

Aerobic exercise refers to exercise that targets your heart and cardiovascular system.

The Physical Activity Guidelines for Americans recommends that adults get at least 150 to 300 minutes of moderate intensity aerobic exercise weekly, or 75 minutes of high intensity exercise weekly.

Some examples of aerobic exercises include:

brisk walking
running
cycling
swimming
rowing
using an elliptical

Many of these exercises can help strengthen your heart muscles and increase muscle endurance in your lower-body muscles.

2. Strengthen your muscles

Aerobic training is important for your heart muscles and burning calories, but it’s important to balance it with resistance training, or strength training.

Some people hesitate to include strength training in their exercise routine because they think it might give them a “bulky” look. However, this type of exercise shapes your muscles, giving your legs a strong, sculpted appearance.

Research also suggests that resistance training is more effective than aerobic exercise at increasing your resting metabolic rate (RMR). This means you can burn more calories at rest, which is in turn beneficial for fat loss.

There are many different exercise types, tools, and movements that target the main muscle groups in your lower body, including the glutes, hamstrings, quads, and calves.

Some effective lower-body exercises and variations include:

lunges
walking lunges
squats
Bulgarian split squats
side leg raises
glute bridge
deadlift
calf raises

Developing specific muscle groups

Some workout routines and exercises can help you target specific muscle groups in your legs. Here are exercise routines to help you target:

glutes
hamstrings
quadriceps
calves

A healthcare professional or personal trainer can advise you on form, repetitions, and sets.

3. Eat a balanced diet

Eating a balanced diet and monitoring your caloric intake are two important elements of weight management.

In fact, some research suggests that exercise doesn’t burn as many calories as most people believe, so monitoring your caloric intake is crucial for losing fat.

Eating a high protein diet is often considered a gold standard for maintaining a calorie deficit because it can help:

promote feelings of fullness
reduce hunger levels
support muscle growth, which can boost your metabolic rate
increase the thermogenic effect of food

However, while many diets are promoted for weight loss, research shows that a calorie deficit is the key to losing weight — regardless of a diet’s macronutrient composition.

As such, consider prioritizing or limiting the following foods in your diet:

Eat: lean proteins, nuts, whole grains, legumes, fruits, vegetables, healthy fats, dairy
Limit: ultra-processed foods, added sugars, alcohol, trans fats, saturated fats, sodium

A registered dietitian could help develop an appropriate weight loss diet for you.

»Learn more:Foods that help support weight loss

Other tips for losing fat

Along with diet and exercise, some other ways to help maintain a calorie deficit and lose fat include:

getting enough high quality sleep nightly
managing stress levels
managing underlying health conditions

If you’re unsure how to begin your weight loss journey or you’ve reached a plateau, consider speaking with a healthcare professional, registered dietitian, or personal trainer. They can help develop an appropriate plan for you.

The bottom line

Remember, leg transformation takes time.

Many diet companies and fitness influencers promise quick leg transformations with their programs. As with any weight loss endeavor, getting the legs you want requires patience and consistency.

Losing body fat in general and focusing on exercises that target your lower body can help your legs appear stronger and more toned.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Ramirez-Campillo R, et al. (2022). A proposed model to test the hypothesis of exercise-induced localized fat reduction (spot reduction), including a systematic review with meta-analysis.https://www.researchgate.net/publication/355379614_A_proposed_model_to_test_the_hypothesis_of_exercise-induced_localized_fat_reduction_spot_reduction_including_a_systematic_review_with_meta-analysis
Sarwan G, et al. (2024). Management of weight loss plateau.https://www.ncbi.nlm.nih.gov/books/NBK576400/

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Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT — Written by Kristeen Cherney — Updated on January 5, 2026

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