38 Minute Glute, Inner & Outer Thigh Workout
All of the moves in this routine are very dynamic and work the thigh and glute muscles in ranges of motion that are not commonly found in natural, everyday activities. The result is that your muscles get worked from multiple angles, all of which provide significant reshaping and toning benefits.
I was sore for three days after filming this workout of glute, inner, and outer thigh exercises! If you do this routine 2-4 times per week, you will start to notice a difference in the shape of your lower body in as little as two weeks.
Exercises in this workout
Frog Leg Lifts – 14 Reps – Lie on your stomach and bend your knees, placing the soles of your feet together so that your legs bow out like frog legs. While pressing your soles together and maintaining that frog-legged pose, lift your legs upward. You will feel this predominately in your glutes, hamstrings, and lower back.
Squat + Side Leg Raises – 20 Reps – Drop into a deep squat and go up onto one leg as you come back up into a standing position. While balancing on that leg, lift the other leg out to the side. This is one of my favorite exercises because it is so effective for the glutes, outer thighs, core and obliques.
Butterfly Bridges – 20 Reps – Lie on your back, bend your knees, and bring your feet inward and upward to press the soles of your feet together. While maintaining this position, press your hips upward as you would for a regular bridge. This is an excellent inner and outer thigh exercise and it also hits the glute muscles in a unique way.
“U” Leg Lifts – 10 Reps on each Side – Lie on your side with your feet stacked. Lift the top leg straight up for a side leg lift, still in line with that bottom leg. Bring it back down (without letting it rest on the bottom leg) and immediately bring that top leg forward so that it’s in front of your body; once there, lift it again. Lower it back down towards the ground before bringing it back it over the bottom leg in the starting position. You are essentially drawing a giant, boxy “U” shape with the top leg. You will definitely feel this in your outer thighs.
Slider Squats – 10 Reps – Drop into a squat and slowly transfer your weight from evenly distributed to one leg or the other until the opposite leg is straightened – all while never leaving a squat position. The squat targets the glutes, while the sliding motion engages and tones the inner and outer thigh.
Single Leg Pendulums – 10 Reps on each Side – Balance on one leg while doing leg lifts on both the outside and inside of the body. The outer leg lift targets the outside thigh, while the leg lift in front of the body tones inner thighs. Use slow and controlled “swings” for this one – you don’t want to use too much momentum or else your muscles get off easy. Your core also has to work to complete this movement; it’s largely what keeps you from falling over (hopefully). If you are lacking in the balance department, you can always hold onto a chair or stand by a wall for a little extra support.
Sumo Squats + Pick Ups – 10 Reps on each Side – Go into a deep squat and set a weighted object next to the toes of one foot. Come back up from the squat, and go back down to pick the object or weight back up. During the next Sumo Squat, repeat the set-down, pick-up movement next to the toes of the opposite foot. You can do this oblique, glute, and outer thigh exercise without any equipment, but you can also make it a lot harder by bumping up the amount of weight you are maneuvering around.
Seated Leg Lift & Sweeps – 7 Reps on each Side – Sit on a mat with your feet extended straight out in front of your body. Without letting your torso or hips twist, lift one leg up off of the ground and slowly swing it to the outside of your hip. Immediately bring it back to the front of your body and lower it to the starting position before repeating the movement on the other leg. This one is a lot harder than it looks and is a good challenge for the quadriceps, outer and inner thighs.
How many calories does this Fitness Blender workout burn?
If you do all three rounds of this 38 minute routine, you could burn between 280 – 420 calories. This is a large window of variance but is reflective of the highly complicated set of variables that play into calorie expenditure (height, weight, gender, fitness level, body fat percentage, etc). For example, for a woman weighing 130 lbs, this workout will burn around 8 calories a minute, or around 305 calories. More important than calorie burn, you will be waking up hibernating muscles and toning up your lower body.