Skip to Main Content

NEW 4-Week Upper Body Program FB Flex 2 + 5-Day Faster with Tasha

20 Minute Butt and Thigh Workout - Glute Activation Workout

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


    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

    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,