Workout Details

  • Duration: 20 Minutes
  • Calorie Burn: 127-233
  • Difficulty: 3/5
  • Equipment: Dumbbell, Mat, No Equipment
  • Training Type: Barre, Pilates, Strength Training, Toning
Body Focus Lower Body

At Home Butt and Thigh Workout - Strength, Pilates and Barre Workout


For this interesting and intense butt and thigh workout, I’ve combined some of the best lower body strength exercises with Pilates and even Barre inspired exercises. You will find a combination of traditional strength, isometric and explosive exercises all throughout this workout, making it a perfect workout for people who get bored easily and need frequent a change of pace to keep their interest up. 

Forget your run of the mill online squat challenge (here's why); this comprehensive workout uses a wide range of exercises to target the glutes muscles from every angle. You’ll also be working your quadriceps (the front of your thighs), hamstrings (the backs of your thighs), both inner and outer thighs, calves, and core. 

This is meant to obliterate your muscles; you can do it twice through if you like, but if you do it right the first time - with emphasis on clean form, choosing a weight to lift that challenges your strength, and pushing yourself hard during each interval - you likely won’t need to do it more than once (remember, more is not always better). A lot of people mistakenly believe that they have to workout for an hour or more to get in a workout that "counts", but it's just not true. Personally, my workouts typically fall in the 25-40 minute range and almost never go over 50 minutes. I also take 1-3 days off (of intense exercise) each week. Don't fall into the trap of placing quantity over quality of your workouts and workout programs. 

Remember, each of our bodies responds to exercise differently. “Results” from training are relative to each of our own shapes & sizes, but generally speaking, workouts like this one are great for burning body fat (including stubborn belly fat), firming/toning thighs, and lifting/rounding out the butt. On a more important note, workouts like this also translate to increased strength, better coordination, improved control over one’s body, and a general feeling of being able to conquer any task at hand.

Related: Do squats really make your butt bigger? What squats really do to your booty & your body

Jump right in; don’t wait and don’t overthink it. If you’re having trouble with motivation, remind yourself of the way you feel once your workout is finished. Think about how accomplished you will feel, and how much less stressed you’ll be once you’re finished. Think about the nice thing that you’ll be doing for your mind and your body

Grab a water bottle, turn on some music that motivates you & get ready to push yourself. PS - What music are you guys listening to during this workout today? Tell me in the comments below. 

Workout Structure

  • Strategy: Lower body strength exercises mixed in with Pilates and Barre butt and thigh exercises
  • Equipment: Dumbbells are recommended to increase the challenge & the effectiveness of each move, but the workout is very effective, even without any equipment at all
  • Format: 45 seconds work, 20 seconds rest
  • Muscles used: Glutes, thighs, calves and core (abs, obliques, lower back)
  • Warm up & Cool Down not included; both are highly recommended to prevent injury

Printable At Home Butt and Thigh Workout
3 Point Squat
Side Lunge

Squat Jump Combo
Jumping Lunge Holds

Lifts: Front, In & Reverse
Other Side

Calf Raises

Water Break

Squat Lunge Combo
Curtsy + Outside Raise

Squat Hold
Tabletop Thrust

Prone Leg Raise
Supine Leg Raise

Bridge Walk

Pilates Reverse Lift
Other Side

If you liked this workout & want an entire program full of workouts completely laid out for you that make your lower body muscles scream, check out our 4 Week Booty Boot Camp

Once you’ve seen the Workout Complete screen for this video, make sure to drink lots of water & eat a good clean meal or at least a hearty snack.