5 Minute Butt and Thigh Workout for a Bigger Butt - Exercises to Lift and Tone Your Butt and Thighs

Workout Details

If you're like me and love leg day, a workout like this one can be a great way to finish a strength training workout for the butt and thighs. Even if you don't have time for an entire strength training routine, this fast and ferocious butt and thigh workout will have your lower body muscles screaming in less than five minutes.

You can use this workout as mentioned above (at the end of another longer routine, as a burnout round finale), or you can do it several times in a row, or even several times a day. This is a great option if you have a very busy work/life schedule but hate missing out on some kind of physical activity in your day. Yes, it's just five minutes, but five minutes is far superior to zero minutes, and in the end, even this small amount of exercise can be enough to make slow and steady changes in your body and vast, immediate changes in your mood.

As you can tell by my frequent breaks and complaining, I struggled my way through this butt and thigh workout. I had just finished filming a lower body workout so my legs were already a bit shaky. What you should take from my need to take quick breaks is that it's completely okay to do so, and that you should try and get right back into the exercise as soon as you possibly can. Take a deep breath, shake those legs out, and go right back into the interval. Try to push yourself and do the best you can to push through the burn, but also listen to your body. It's a careful balance and takes some time to learn but with practice you will become familiar with your body's signals and become comfortable knowing when it's safe and necessary to keep pushing yourself, and when you should stop and respect your body's messages. This is especially true with some of our incredibly intense high intensity interval training workout (HIIT) videos - despite what a lot of very moronic "fitspo" memes might tell you, puking during a workout is never a good thing.

Using this workout to get a round, lifted, bigger butt
You can use this workout to get a bigger butt and toned thighs in minimal time. Honestly, in terms of squats for a bigger butt, you will get far better results with this quick combination of squats than you will with hundreds of repetitions of the same squats as found in the many "squat challenges" that are passed around online, due to the variations and the plyometric aspects found in this routine. Adding weights will make this workout a lot harder and more effective.

How often can I do this workout?
You can do this workout 1-5 times through, and you can spread those rounds all throughout the day. We recommend keeping the number of days you do this routine down to around three, in order to allow your muscles a day of rest in between workouts.

Printable Workout
40 Seconds on; 5 seconds off for each
Ski Squats
Sumo Squats
Pop Squats
Static Squats
Pulse Squats
Jump Squats

Make sure that you choose one of our warm up and cool down videos to go along with this butt and thigh workout.


burnz Blender Account

Wow...my legs are on fire.

Hina Google Account

I remember you telling us in a vid that any workout below 15 mins doesn't hold too good for fat burning. Will this? If done once a day? :)

dasurboese Blender Account

NO workout under 15 min will EVER help burn fat efficiently, though it is a start. Just look at the calorie burn information above: if you do this workout once a day, you will burn enough calories to eat half an apple a day more.
Aim to do at least half an hour of workouts each day if you really want to see results. So whenever you have a few minutes of free time, do a 5-10 min workout (there are a lot of them here one FB) and try to do different ones to keep the boringness at bay. ;)
Hope this helps. :)

Hina Google Account

Totally does. Thanks! :)

michele.halbeisen Facebook Account

I just added this on to one of your total body cardio routines! It was a great after burn, love your videos!

eceilaydakilic Facebook Account

I want to gain weight and have a bigger butt will this workout help me? I am planning on doing this once a day and everyday please reply :)

joelle.paxson Facebook Account

I noticed you wrote you wanted to do this everyday, you need to give your body rest days to heal. They mention above to only do this video at the most three days a week. While your lower body is sore you can work your upper body or abs and vice versa.

joelle.paxson Facebook Account

I was in the mood for a challenge and I paired this with the lower body tabata! Just like you Kelli my legs were already shaky and sore, but I completed it. I'm sure I'll have trouble walking tomorrow. I finished my work out off with a nice yoga stretch and cool down , while looking at the beautiful lake you had in the background :-) . So excited for your 8 week busy people program coming out tomorrow!!

Ena Google Account

I LOVE THIS WORKOUT! Please make another one step workout, but make it little buit longer :) Love you guys!

mihaelas Blender Account

Hello, everybody! I have just started 3 days ago on Leg Slimming Pilates Butt and Thigh Workout, for slimming my legs (18 mins). Is it OK to pair it with this exercise to get the muscles (legs and but) toned? If so, should I take a break in between these two exercises?
BTW, thank you FB team for your great videos, the variety of your workouts and the specific explanations!

Ilsa Google Account

didn't need to take a break at all! and that is a testament to being a staunch supporter & participant of fitness blender, my legs are strong & my motivation is high, love this duo, you guys always have such a great range of exercises, THANK YOU GUYS XO

jasminegrice Blender Account

If i did this workout 1/2 times a day, how many weeks or months would it take to see some improvements in the thigh and butt muscles? Thankyou!

cabora Blender Account

Kelli, you really seem to be in your element here! Thank you for the great challenge! I 'enjoyed' adding this to the end of my cardio/toning workout =)

T. Google Account

Awesome lower body workout! :-)

shay4ry Blender Account

I love the POP SQUATS! Such a great butt and thigh workout!

Andrea Google Account

I just did three rounds of this workout after doing Daniel's Insane HIIT Challenge. I even added 10 lb weights to the ski squats and sumo squats! It was the perfect addition to an intense HIIT workout. I know I will be feeling the burn in my butt and thighs tomorrow!

chelseli Blender Account

You're so cool! "Jump squats, Bc what else, right?! Lol awesome work out

nehuel Blender Account

corto e efficace....muy bueno...

valerie.behrens.75 Facebook Account

My legs are on fire!! they burn greatly but I enjoyed the workout!!

nickybow79 Blender Account

Oooh that was good.

fit leigh Blender Account

I'm an active 21 year old, I play soccer so I don't really have much fat and I have a tight stomach can only see the packs if I tighten it more...and other hand I want a nice round butt. How long will it take for me to see results when doing these excercises?

catamac Blender Account

Hey Daniel and Kelli. I love your workouts. I've been doing to this one for a while (on top of running and core work) and have been really feeling it in my thighs more than anything else. Should I feel it in other places too? Please let me know. Thank you!

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