7 Best Saddlebags Workouts For Women

Written by Michael Wight
7 Best Saddlebags Workouts


Are you a woman trying to shape up your butt or upper quads? These are some of the problematic areas for most women and saddlebags workouts aren’t the perfect solutions to most. In reference to Anna Kaiser, a celebrity trainer, you should increase your intensity of cardio and strength-training as a great way of getting rid of your saddlebags. Saddlebags are common for most women over the muscles of hips, butt, belly, and thighs. They occur with age and are embarrassing because they alter a woman’s figure. Luckily, with regular exercise and proper nutrition, it is possible to blast saddlebags for good.

Read Also: 5 Benefits of Upper-Body Workouts for Women

1. Inner Thigh Leg Lifts

The inner thigh leg lifts work your thighs and glutes muscles. Start by lying on your right side, with arms folded and directly positioned underneath your shoulder. Ensure that the bottom leg is extended out straight while the left one is crossed over the one on the bottom side. Lift the extended leg up and down repeating 12-15 times per leg.

2. Planks


Planks mainly engage nearly all the core muscles. Lie down on your stomach with the hands place palms down underneath your shoulders. Gently push yourself up until all your weight rests on your toes and arms. Ensure that your back is straightened from the neck to the legs. Stay in this position for 30 seconds before moving back to the floor. Repeat for 3 times

Read Also: Plank Workout – Do’s & Don’ts While Performing Plank Workouts

3. Bridges

Bridges mainly engage the glutes. Simply lie down on your back and slide your feet up such that the knees and feet are flat on the floor. Squeeze your but when raising your hips upwards and hold on this position for a few seconds before returning your hips to the floor. Repeat for 12-15 times per set for 3 sets.

4. Side Lunges

Side lunges work your hamstrings, hip abductors, quads and glutes. Start by standing with your feet hip-distance apart while your arms are extended in front of you. Step out on one side while bending your knee into a squatting pose. Ensure that your spine is straightened to create a line from your neck to your tailbone. Move back to the standing position and alternate with the other side. Repeat for 10 times per set on each leg and aim for 3 sets.

5. Step-Ups

These saddlebag workouts target your quads and hamstrings. Stand in front of a small bench or step. Opt for a higher step if you would like to increase the intensity of this exercise. Step up with one leg followed by the other one. You should now be standing with both legs on the step. Using the same leg you started with, step down and follow the other one. Repeat up to 15 times for each leg aiming for 3 sets.

6. Side-Lying Leg Raises

Side-Lying Leg Raises

This saddlebag workout targets the hip abductors as well as the glutes. To perform side-lying leg raises, simply lie down on your side with your head propped up on your bottom arm. At a snail’s pace, raise your upper leg straight up while ensuring that your hips are properly aligned. Steadily lower your leg and repeat 15 times for each leg.

7. Squats

Squats engage inner and outer thighs, glutes, quads, and hamstrings. They should be performed when standing with your feet slightly wider than shoulder-width while the arms are extended in front of you. Slowly bend your knees, ensuring that your chest is open and the head is over you’re your hips. Once you reach the sitting position, push your heels to start to a standing position and repeat up to 10 times per set. Aim for a minimum of 3 sets if you are a beginner.

Benefits of Saddlebags Workouts

  • Saddlebag workouts strengthen different muscles including the glutes, hamstrings, hip, thighs, quads, and core.
  • They are ideal for weight loss because they promote burning of fat.
  • They don’t require any equipment and can be performed anywhere.
  • They are part of cardio workouts.
  • They eliminate saddlebags.

Precaution While Doing Any Exercise

  • Always look for a flat carpeted floor when performing saddlebag workouts.
  • Do not over-train if you are a beginner.
  • Get your doctor’s consent to exercise if you have underlying medical conditions.
  • Wear the right attire including sport shoes and comfortable clothing.
  • Discontinue with exercise if you experience severe pain and seek medical assistance.
  • Check with your physician before engaging in a new exercise if you are above 30 years old.
  • Engage a trainer if you are new to exercise.


Saddlebag exercises are great in shaping up and building strength on lower body muscles. When performed properly, these exercises can be helpful in weight loss as they promote burning of fat. It is always advisable to take cautionary measures when engaging in any form of exercise. Don’t forget to seek the assistance of a professional trainer when exercising and seek immediate help from your doctor in case of an injury.


Contributor : Michael Wight ()

This Article Has Been Published on April 20, 2017 and Last Modified on December 25, 2018

Michael Wight is a full-time freelancer who contributes to different websites in the health and fitness niche. He loves to read and share his experiences with the online community. In his free time, he plays with his dog and plays music. Over the last few years, Michael has researched and written tons of articles on diet, exercise, weight-loss, nutrition, men's and women’s health. Before working with Consumer Health Digest, he authored content for a range of popular websites, including: Business 2 Community, Michael Words, and Marie Claire. You can connect with him on Linkedin.

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