Workout Details

  • Duration: 40 Minutes
  • Calorie Burn: 273-446
  • Difficulty: 4/5
  • Equipment: Dumbbell
  • Training Type: Low Impact, Pilates, Strength Training, Toning
Body Focus Lower Body

Build a Booty Workout - Strength and Pilates Workout for Butt and Thighs

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If you love strength training, I think you will really enjoy this lower body workout. 

I've taken my 5 favorite butt and thigh exercises and set them up in a descending structure so that as the routine goes on, the repetitions go lower and the amount of weight being lifted gets higher. It makes for a unique challenge that's excellent for building lean muscle, body shape, and strength. To really toast those muscles, I've included a burnout Pilates workout for the butt and thighs once we're done lifting.

Here's everything you need to know about this workout:

Workout Structure
- Targets: Lower body (butt, thighs, calves), and core (a secondary, supporting muscle)
- Equipment: Dumbbells, and a bench, table or couch (optional) 
- Training strategy: Strength supersets using descending reps and ascending weights + a Pilates burnout
- Warm up and cool down both included 

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

Printable Butt and Thigh Workout
Warm Up Cardio - 25 seconds each

Boxer Shuffle
Butt Kickers
Toe Touch + Reach
High Knee Pulls
Front Kicks
Deadlift Fly
Pilates Reverse Leg Lifts
Bridge
Lunges
Side Lunges
Squats

Strength Workout - Three rounds: 10, 8, and 6 reps
Squats (I am lifting 24, 32, and 40 lbs total)
Deadlifts (I am lifting 48, 56, and 64 lbs total)
Curtsy Lunge + Side Leg Raise (I am lifting 16, 24, and 32 lbs total)
Thrusts (I am lifting 20, 24, and 28 lbs total)
Reverse Lunges (I am lifting 24, 32, and 40 lbs total)

Pilates Workout
Pilates Reverse Leg Lifts + Pulses
Inside Leg Lifts + Pulses
Bridge + Hold

Cool Down & Stretch

A note about "lifting heavy"
Something that many people don't realize is that lifting heavy is relative to each person's strength. There is no reason to try and impress anyone; don't let your ego get you injured! It doesn't matter what is considered "heavy" to another person; you have to listen to your own body and choose a weight that appropriately challenges your own strength for each exercise. Not only is this different per person, per exercise, it's also something that can vary by day, week, month, etc. Your workouts should be flexible for your own needs; not someone else's, and not even your own expectation of what you "should" be lifting. 

How much weight should I lift?
I have included what I am lifting in the printable workout below but it's important to note that it's in no way a suggestion as to how much you should be lifting. Each of us is different; aim to lift a weight that has you struggling to complete the last 2-3 reps, without sacrificing your form. Form should always be your number one priority. As the reps go down & the amount of weight being lifted increases, the rep number at which you struggle will also go down. For instance, in the first round, reps 8-10 should be difficult to complete. In the last round, reps 4-6 should have your muscles talking. There is a lot of self direction in this workout, so be sure to focus on form, listen to your body, stay present & challenge yourself.  

What did you think of this butt and thigh workout? I am currently following 4 Week FBSweat for my own workouts but this is a training style that I sometimes implement in my personal workouts, in order to keep the challenge high and my brain in the game. Let me know what you thought