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10 Minute Butt and Thigh Workout - No Equipment Lower Body Workout

10 Min • Lower Body
  • View on YouTube
    • Training Type Low Impact, Pilates, Toning
    • Equipment No Equipment
    • Membership Free


    Simple, sweaty and effective; that's what I was going for with this quick 10 minute butt and thigh workout that doesn't require any equipment at all. 

    I love excuse busting workouts; when they're this short and only require your own bodyweight, it's a lot harder to talk your way out of at least a short sweat session. I also love these types of workouts because they're excellent for while you're traveling and staying in a hotel, or just looking for something to break up a sedentary work day. These exercises are great for targeting the butt and thighs, and all of them require core engagement, as well. Focus on keeping clean form and contracting your muscles all the way through for the greatest benefit.

    There are so many myths about what squats, strength training and lower body workouts do to the body. I wrote a thorough article that tackles squat myths but I think a lot of the confusion now might be coming down to the number of people who are choosing to artificially (surgically) alter their bodies. This is a topic for another post, and I do believe that everyone has the right to do whatever they like with their own bodies, however, it's a real bummer to see the impact that the the surge of body modifying surgeries has had on people's self esteem - myself not excluded. It's hard to watch rampant plastic surgery become "normal". Like I said, this is a whole other conversation, but I hope that people keep in mind that a lot of what you see on social media is often - between photoshop and surgery - not real. I digress...Let's get back to business here. 

    If you want to seriously bump up the challenge of this workout, you can hold onto dumbbells (or anything else that safely adds weight) while you do the exercises. You can also do this workout 2-3 times through if you like, though we also have hundreds of other, longer duration lower body workouts. If, like me, you love strength training, you can also add a quick bodyweight workout like this one onto the end of a longer, more traditional strength workout in order to really exhaust the muscles, maintain or reach a healthy body fat, and build endurance. 

    Whatever you do, don't do this on cold muscles (warm up first!), and make sure to cool down and stretch once you're done. If you want a workout program that takes out all of the guesswork and plans all of your workouts for you, check out our 4 Week Butt & Thigh Program.

    Workout Structure
    10 Minutes: 50 seconds on, 10 seconds active rest
    Targeting: Butt, thighs, calves, core
    No equipment 
    No warm up or cool down (both are highly recommended)

    Printable Butt and Thigh Workout
    3 Reverse Lifts + Forward Lunge (1 set on each side)
    Curtsy Lunge Side Raise (1 set on each side)
    Lunge Kicks
    Leg Extension + Pulses
    Bridge (feet pressed together)
    3 Bridge March + Kicks 

    Make sure you cool down and stretch!

    Let me know which interval you found most challenging, and which one made you feel like a sweaty superhero. If you have any requests for future routines, I'm all ears!

    Thanks for working out with me,