Last Updated on
If you want a bigger booty and tighter, toned thighs you’re going to love this butt and thigh workout.
In it, I share 8 different butt and thigh exercises that will pump up your rump and shrink your thighs.
Ready? Let’s do this!
Butt and Thigh Workout
Pin this workout to Pinterest so you’ll have it forever.
How to do this Butt and Thigh Workout
- Warm up with some light cardio and stretches.
- Do each exercise until you feel the burn. Once you feel the burn do 5 more to complete 1 set.
- Do 1 full set of each exercise to complete 1 full round.
- Do 3 full rounds to complete your workout.
- For exercises with weights, you want to be working in the 20-30 count rep range. Choose a weight that suits your skill level. If it’s too easy, add weight. If it’s too hard, reduce your weight.
- For the best results do this workout 2 times a week.
The Best Butt and Thigh Exercises for Women
BRIDGE BUTT EXERCISE
Lay on the floor with your knees bent. This is the start position. Keeping your upper back against the floor raise your hips up—while squeezing your glutes—as far as you can until you form a straight line from your knees to your head. Return back down to the start position. This completes one rep. Do as many as you can until you feel the burn. Once you feel the burn, do 5 more to complete one set. For added resistance, you can hold dumbbells, a plate, or a barbell across your hips.
LUNGE THIGH & BUTT EXERCISE
Stand, holding a pair of dumbbells by your sides, with palms facing your body. Split your stance, so that your left foot in front of you and your right is behind you. This is your start position. Lower your body down until your front knee is at a 90-degree angle. Exhale and push back up into the start position to complete one rep. Repeat the prescribed number of reps with your left leg. When finished, repeat the same number of reps with your right leg to complete your set.
CLAM THIGH EXERCISE
Lie on your side with your legs together and slightly bent. Lift your legs off of the floor slightly (about 4 inches.) This is your start position. Breathe as you open your legs like a clam. Quickly return back to the start position. Open and close your legs as many times as you can until you feel the burn. Once you feel the burn, do 5 more to complete your set.
DEADLIFT BUTT EXERCISE
Stand holding dumbbells (or a barbell) using an overhand grip. Your feet should be shoulder width apart and your palms should face your body. This is your start position. Inhale and bend forward at the waist keeping your spine neutral. Don’t arch your back. Exhale and lift your chest up and back to the start position to complete one rep.
DONKEY KICK BUTT EXERCISE
Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. This is your start position. Keep your right knee locked at a 90-degree angle and slowly raise your leg behind you until the front of your quadricep is parallel to the floor. Push your flexed foot toward the ceiling. Your back should remain still and your spine neutral. Return just short of the start position to complete one rep. Immediately push your heel back up without letting your leg touch the floor. Complete the same number of reps with both legs to complete one set.
CURTSY LUNGE BUTT & THIGH EXERCISE
Stand tall holding pair of dumbbells down by your sides, with your palms facing your body. This is your start position. Inhale and draw your leg back and to the side behind you until you look like you’re curtseying. Exhale and push back up to the start position. Immediately repeat the movement on the opposite side. Once you curtsy with both legs, you’ve complete one rep. Do the same number of reps with both legs to complete one set.
FIRE HYDRANTS THIGH EXERCISE
Start in an all-fours position. Your back should be parallel to the ground, with a neutral spine. This is your start position. Exhale and lift one knee up and out to the side, until your inner thigh is parallel to the ground. Only your leg should move. Keep the rest of your body stationary. Inhale and return your leg back down to the start position to complete one rep. Do as many reps as you can until you feel the burn. Once you feel the burn do 5 more. Complete the same number of reps with both of your legs to complete one set.
INNER THIGH EXTENSION EXERCISE
Lie on your back with your legs straight up with your toes pointed. This is your start position. Inhale as you lower your feet down and out to the sides, spreading your legs as far as you can. Exhale and lift your legs back up to the start position to complete one rep. Do as many reps as you can until you feel the burn. Once you feel the burn do 5 more to complete one set.
Your Coach and Biggest Cheerleader
If you liked this butt and thigh workout you’ll love these workouts, too.
- Butt Exercises (that aren’t squats)
- 30 Day Squat Challenge
- Butt Lifting Exercises
- Thigh Slimming Workout for Women
- Exercises for Thin Thighs
Christina Carlyle is a certified Holistic Nutritionist, Sports Nutrition Specialist, Personal Trainer, Health Coach, & Behavior Modification Specialist. After overcoming her own health issues, getting off 7 medications, & losing 40 pounds (& keeping it off for 10+ years) she’s dedicated to helping others get Happy, Healthy, & Fit for life, with science-backed strategies. Christina shares real deal (no BS) weight loss and wellness advice, workouts, and recipes that get results and work in the real world.