Workout Details

  • Duration: 20 Minutes
  • Calorie Burn: 97-153
  • Difficulty: 3/5
  • Equipment: No Equipment
  • Training Type: Low Impact, Pilates, Toning
  • Video Player: View on YouTube
Body Focus Lower Body

20 Minute Butt and Thigh Workout - Glute Activation Workout

This workout uses a blend of bodyweight exercises, Pilates influenced moves and glute activation exercises to thoroughly target the butt and thighs - especially the smaller muscles, specifically gluteus medius. For that reason, this workout is highly complementary to our many lower body strength training or HIIT workouts. 



There are so many different ways that you can use this workout. You can do an independent cardio warm up, complete this workout, and then add a cool down and stretch to the end. You can also use this as part of an extended warm up for lower body lifting routines, or HIIT, in order to thoroughly activate the glute muscles for more intense training. 

Related - a Doctor of Physical Therapy shares: 5 Ways to Take Care of Your Fascia for Pain-Free Movement

While you don’t need any equipment at all in order to see the benefits of this workout, you can definitely step up the challenge by adding dumbbells or a resistance band to some of the exercises. Make sure that your form is completely on point before adding any kind of extra resistance or challenge. Once you add that extra resistance, you might be surprised that these little sleeper exercises pack a punch!

This is a signature FB “bored easily” style workout; you won’t be doing any repeat intervals or exercises, so do the best that you can to push yourself through the single set of each move. It’s also worth noting that these are relatively lengthy intervals at 45 seconds a piece, so don’t feel bad if you need to stop and take a quick rest at any point during this workout. 

Walk that fine line of staying tuned in so that you can smartly push or challenge yourself to get stronger, while still listening to and respecting the messages that your body sends you. Remember, it’s ideal to come from a place where you are working out because you love your body, not so that you will love your body someday. 

Workout Structure
Glute activation exercises in a no repeat format
No equipment but optional dumbbells and resistance bands increase the challenge
Warm up and cool down not included but both are highly recommended
Interval Format: 45 Seconds Active, 15 Seconds Rest

Turn on some music that makes you want to move, and get ready to earn your workout complete!

Printable Butt and Thigh Workout
Monster Walk
Staggered Stance Deadlift
Other Side
Good Morning to Squat
Clock Taps

Side Lying Leg Lift
Elevated Clamshell with Extension
Side Lying Sweeps 
Side Plank Dip
Repeat this sequence on both sides of the body

Water Break

Bridge with Step Outs
Supine Lift + Hold
Other Side
Up and Over Lifts + Knee to Elbow
Other Side
Bridge + Butterfly
Froggers

Don’t forget to cool down and stretch!

What did you think of this workout? What interval did you find the most challenging? I was surprised by the fact that I was sweating halfway through, and also at how much my muscles were talking to me by the time I got to the Side Lying Sweeps - my glute meds were on fire! Like I said in the video, I plan on making some new banded lower body workouts for you, so watch for those in the future.

Otherwise, any other requests for training styles? Let me know! 

Thank you for working out with me, 

Kelli