The Saddlebag Workout
Robbie Anne
Ugh, the dreaded saddlebag! That side thigh leg thing going on. Funny thing, there’s no part of your body called the saddlebag. It’s certainly not an industry term for fitness, horses yes, but not for fitness. The “saddlebag” is a not so tight and toned area just under your glutes that appear as “side” fat. This part of your body can be tricky to target since it is so small and takes consistent attention.
The saddlebag, located where the back of your thigh and butt meet, is also known as the glute-hamstring tie-in area. A mouthful, but useful to know if that area is a concern for you. I first started to notice this extra baggage when I reached my mid-20s. At first, you think it’s just your “child bearing hips”, but its your upper hamstring area needing some toning and attention. To help eliminate this region, strengthening the muscle in this area will help pull up your glutes and tighten your upper hamstrings.
The workout you’ll be completing for tightening up those saddlebags is known as a straight set. This means you’ll do all three sets of each exercise before moving onto the next move. Straight set-style workouts are tiring and cause muscle tightening early on, but keep it going all the way to the end.
Saddlebags Workout
Single-Leg Hip Raise (Single- Leg Bridge) Lay flat on your back in a bridge position with your arms out to help you balance. Extend your right leg up and lift your body with your left foot. Slowly return to the floor with you right leg extended out the entire set. Complete this 15 times for each leg and do 3 sets in a row. You can rest for a few seconds before starting your 2nd and 3rd set. (straight set-style)
Bent-Knee Reverse Hip Raise This exercise will require you to use a bench or a Roman Chair. Lie face down holding onto the bench or Roman Chair with your arms slightly bent. Be sure to hold on securely as the hip raise may throw you off balance. Raise your lower body with your knees bent and your core tightened. Next, straighten your legs out keeping your body tight. Return to starting position. Complete 3 sets of 20 reps with about 30 seconds in between each set.
Prone Hip Extension Much like the bent-knee reverse hip raise, you will need a bench and even a Roman Chair. Personally, I prefer a bench since it’s lower to the ground and allows for more body stability. Lie face down on the bench with your back slightly arched and your body from your hips up placed on the bench. Put your hands along the side the bench for extra stability. Next, with your legs tightened, raise them straight up so that you lift as high as possible to get a strong contraction in your butt, but not so high that you feel strain your lower back. Make sure to keep your core tight. Complete 3 sets of 20 with a short 30 second break in between.
Side Saddle Leg Lifts Taking it back to the floor, this is a great way to wrap up your saddlebag routine. Lay on your side with your legs extended and your arm holding up your head. Place your other hand on your hip for balance. Next, slightly extend your bottom leg forward while raising your other leg about 10–12 inches from the floor. From here, make tiny pulse upward to build the resistance. Then slowly return to starting position and switch sides. Complete 3 sets of 20 for each leg. Want a challenge? Add ankle weights!
Try these 4 exercises weekly, and you’ll definitely see results. Check out my blog each week to help you build your fitness repitoire! Happy Workout!
