Workout Details

  • Duration: 5 Minutes
  • Calorie Burn: 27-46
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, Toning
Body Focus Lower Body

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


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.

Related: 4 Week Booty Boot Camp: Butt and Thigh Program

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.

Another fun (and brutal) workout to try: 37 Minute Fat Burning HIIT Cardio Workout with No Equipment

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.

Do squats make your legs bigger or smaller? Do they get rid of cellulite? Do squats make you shorter? Read: What squats really do to your booty & your body

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.