Workout Details

  • Duration: 21 Minutes
  • Calorie Burn: 113-239
  • Difficulty: 3/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, Pilates, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Lower Body

At Home Butt and Thigh Workout with No Equipment

Target your glutes and thighs from every angle using multiple training styles, all while getting in a good cardiovascular challenge as well. I’ve taken exercises commonly found in traditional strength routines, butt and thigh Pilates moves, and even a few that are inspired by what I usually save for high intensity intervals. The result is half cardio challenge and half butt and thigh burnout. Put it this way; your muscles will be talking to you!

This is a no equipment butt and thigh workout, so you can take it anywhere with you; the only thing you need for this routine is your own bodyweight. However, you can step up the challenge and benefits significantly by adding dumbbells or any other kind of extra weight to these exercises.

Related: We just released a brand new 4 Week Bodyweight-Only Workout Program and 4 Week Meal Plan - if you don't have any equipment but like to workout at home, be sure to check it out!

You can use this workout in a few different ways, depending on what your needs happen to be on any given day. For example, you can add this on as a burnout round, combined with HIIT to boost the endurance and fat burning factor. You can also just add a simple warm up and cool down onto the beginning and end, for a solid 30 minute workout. You can also hold onto weights while doing this workout and really step up both the challenge and the muscle building benefits.

A lot of people have a lot of confusion when it comes to what squats and butt and thigh workouts can do to the shape and functionality of the lower body. If you still need some help when it comes to breaking up squat myths and explaining what effect they can have on your body, be sure to read this.

Another thing to keep in mind if you're interested in changing the shape of your lower body (adding muscle or the look of "curves") is that rest is important. I see a lot of people overtraining, even after stressing that more is not necessarily better. You should not be training your lower body more than 3 times a week - those muscles need to be able to recover and heal themselves in order for the work you're putting in to develop and show. If you need help putting together a training program for the lower body, I highly recommend our 4 Week Butt & Thigh Progam.

Workout Structure
Intense, lengthy intervals target the butt and thighs; 45 seconds on, 15 seconds active rest. This is a no equipment butt and thigh workout but you can always add dumbbells to make it more intense. There is no warm up or cool down on this workout; make sure to do each on your own.

45 Seconds on, 15 seconds rest, one time through for each exercise
Static Squat + Tap Back, Side, Front
Curtsy Lunge + Outside Raise
Lunge + Front Kick
Other Side
Squat + Tap
Static Squat + Lunge
Jump Squats
Flutterkick Squats

Water Break 

Super Slow Squats
Bridge March
Bridge Leg Drops
Other Side
Flutter Kicks
Kneeling Leg Raise + Pulses
Other Side
Kneeling Raise + Extension
Other Side
Heel Taps

Make sure that you cool down and stretch before you call it quits!