This article is shared with permission from our friends at Paleohacks.
Tone and strengthen your glutes and legs anywhere with this zero-equipment butt and thigh workout. No gym necessary!
PS: This butt and thigh workout isn’t just for beginners. Even the strongest of the bunch will feel the burn doing these at-home moves.
This quick and effective glute and thighworkout will have you trying new moves and feeling the effect in your butt and legs.
The Butt + Thigh Workout
Complete the given reps of each exercise as a circuit. Repeat 3 times total for a complete butt and thigh workout.
Round the World Kickbacks | 10 reps per side
Kickbacks are a staple when it comes to bodyweight booty exercises. This move trains your butt from all angles, giving you a well-rounded look.
Start in a kneeling position on all fours. Tighten your core muscles and keep your spine and arms stable.
Lift your right leg up and straighten your knee fully so that your leg is parallel with the ground and toes are pointed down.
Now sweep your leg up, out, and around to your side, making a big half circle.
Then bend your knee and lower it to meet the other one before kicking back to that straight leg position.
Tip: Be careful not to allow your hips, arms or core much movement as you want the strength to be coming from your butt muscles.
Do: 10 reps on the right, then 10 reps on the left.
Samurai Side-to-Side Lunges | 10 reps per side
This move targets the inner thighs and works your butt so you get double the benefit while also getting a really good hip-opening stretch.
Start in an extra wide stance with your toes pointing forward. Reach your arms out in front of you.
Make sure your weight is in your heels. Now slowly lean to one side, bending only one knee, keeping your heels planted. Make a 90-degree bend with the bent leg while keeping the other leg straight.
Keep your heels down and your weight shifted back throughout the movement.
Alternate from side to side, staying low throughout the entire set without standing up.
Tip: If you put too much weight on the balls of your feet or your toes, you will be training your quads and thighs more than your butt. Imagine sticking your butt out and press your heels hard into the floor.
Do: 10 reps per side alternating (20 reps total)
Duck Waddle Squats | 40 reps
Tone up with this fun booty burner!
Start in a low squat, at least 90 degrees or lower, making sure your heels are pressing down into the ground.
Lean your body weight into one side so you can slightly lift one foot and take a small step, about 4 inches forward. Shift your weight to the other side and do the same.
Take 10 of these mini steps going forward, then stand up to take a short break, turn around, and go back in the other direction.
Do: 10 reps each direction for 40 steps total, rest 10 seconds between sets
Double Bounce Sumo Squat | 12 reps
Try this squat variation to strengthen your inner thighs.
Start in a sumo squat position with your legs wide and toes pointed outward. Bend knees to 90-degree angles.
Bounce up to the half-squat position, then back down to a full depth squat, then stand all the way up.
Your booty should hit the bottom of the squat position twice before standing up straight.
Tip: Make sure your weight remains in your heels and you’re sticking your booty out behind you. Flex your glutes hard on each stand up.
Do: 12 reps, counting each stand up as 1 rep
Prone Heel Taps | 15 reps
Range of motion is small on these guys but get ready to feel the burn.
Start in a belly-down position on the floor with your forehead resting on your hands.
Bend your knees to a 90-degree angle and flare your knees out to the sides.
Bring your heels together so they touch while leaving your knees wide.
Open the heels again, then repeat. Take it slow and aim to exhale with each heel tap and inhale on the separation.
Tip: Make sure to keep your knees lifted at least 1 inch off the ground throughout the set.
Do: 15 heel taps
Side Plank Leg Lifts | 8 reps per side
Work your abs, shoulders, back, waist, abs, glutes and outer thighs, all in one easy move.
Get into a low side plank on your elbow and forearm with your feet stacked on top of each other.
Place your top hand on your hip.
Lift the top leg up into the air as high as you can without letting your hips sink.
Lower your top leg back down, squeezing your thighs and knees together (imagine you’re trying to squeeze a piece of paper between your upper thighs). Continue to lift and lower with control, exhaling on the lift and inhaling when lowering.
Do: 8 lifts on the right, 8 lifts on the left
Low Lunge Kickbacks | 6 reps per side
Take your kickbacks up a notch with this low lunge variation.
Start by dropping down into a low runner’s lunge position with your fingertips on the floor in front of your toes.
Keep your spine straight and your eyes looking ahead.
Now lean your bodyweight forward so that all weight is on your front foot, with the heel planted firmly on the ground.
Kick your back leg up into the air, flexing your butt and thigh muscles and keeping your foot flexed and toes pointed downward.
Softly lower that foot back down, just to touch (not rest) on the floor.
Tip: You can take a mini rest between switching sides to shake out the burn in your legs.
Do: 6 reps on the right, then 6 reps on the left
Once you have completed all 7 moves, start back at the beginning again and complete 2 more rounds.
- For Beginners: If you’re new to exercising, just do one round or fewer reps and sets than suggested.
- For Advanced: Add 2- to 5-pound ankle weights for extra resistance, or do more reps or sets than suggested to make these moves more challenging.
I recommend working in front of a mirror to make sure you’re using good form and maintaining a straight spine during these movements.