Workout Details

  • Duration: 25 Minutes
  • Calorie Burn: 160-323
  • Difficulty: 4/5
  • Equipment: Dumbbell
  • Training Type: Low Impact, Strength Training, Toning
Body Focus Lower Body

At Home Butt and Thigh Workout - Booty Sculpting Lower Body Strength Training

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Not only is this lower body workout effective for building a great butt and thighs, it's also great for core strength, balance, and coordination. This workout can be very challenging if you're lifting heavily, but even without weights, it's still relatively difficult. 

Many of the exercises isolate one leg or glute at a time, making this a good option to build even strength through each side of the body; only lift as heavily as you can on your weakest side.

Workout Structure
Lower Body Strength 
Timed Interval Sets 45 seconds on, 15 off
2 Sets Each Group (AB/AB Format)
No warm up or cool down included (both are recommended)

Printable Butt and Thigh Workout
- Single Leg Deadlift - Balancing on one leg, lower your weights to the ground while letting the other leg extend out behind your body. Make sure to keep your back flat and core tight. If you feel uncomfortable with this move or lack balance, feel free to modify or do a deadlift with both feet on the ground. Master this move without weight before adding that extra resistance.
- 3 Way Lunge (one interval per side) - Lunge forward, to the side, and behind the body to complete one rep; then repeat in the opposite order.

- Squat Hold & Rock - Sink into a squat and hold. Shift weight back and forth between the two feet; come back up for a rest whenever you need to or if/when your form starts to get looser, just drop back into a squat as soon as you can. Add weights to make it harder, leave them out to make it easier.
- Calf Raise Curtsy - Step back and behind the body with one foot to drop into a lunge. Return to starting position and do a calf raise; repeat on the opposite side.

- Weighted Squat Hops - Hold one weight in front of chest; squat and jump to the side into another squat, repeating back and forth throughout the interval. Make sure to focus on landing soft with this one, always keeping a slight bend in your knees to protect your joints.
- Wide Squat + Side Leg Lift - Start with feet set wide apart, lower into a lunge, keeping the back flat and weight in the heels, then as you're returning to a standing position, shift weight in one leg in order to free the other for a side leg raise.

- Assisted Pistol - Standing with feet together, step back with one foot and use the other for light support and balance; then sink down into as low of a "one legged" squat as you can before returning to the center and repeating on the opposite side. If you have the strength, do a full pistol squat. If you want even more of a challenge, hold onto a weight.
- Deadlift + Kickout & Lift - Holding weights in front of thighs, lower to the ground, bending at the knees in order to set the weights on the ground - make sure to keep your back flat and do not let your shoulders round forward. Once the weights and/or your hands are resting on the ground, step back or kick your feet out (like a Burpee) in order to complete a leg lift on each leg. Return to starting position and repeat.

- Reverse Leg Lifts + Pulses through the break - With weight in forearms and knees, lift one leg straight out behind the body before tucking back in and repeating.
- Backbow Pulses - Pull up into a back bow; arms and thighs lifted off of the ground, hold for three slow & controlled pulses to make those muscles really burn. To make it harder, hover over the ground in between pulses instead of resting on the ground.

- Marching Bridge + Kick - Lie flat on your back with feet pressed on the ground; press through feet to lift glutes and lower back off of the floor. Once you're in the bridge person, extend on leg at a time before lowering and repeating. Make it harder by only hovering over the ground (instead of resting) and/or holding onto a weight.
- Inside Thigh Lift - Lie on your side and lift the bottom leg, using smooth, slow motions.