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30 Day Challenge Week 2: Check in With Your Coaches

No Equipment Butt and Thigh Workout at Home - Bodyweight Lower Body Workout

20 Min • Lower Body
  • View on YouTube
    • Training Type Cardiovascular, Low Impact, Pilates, Strength Training, Toning
    • Equipment No Equipment
    • Membership Free


    With this workout, my goal was to build a fun lower body workout that you can do anywhere. With the lengthy intervals, it ends up being a workout that challenges both cardio and muscle endurance. 

    The exercises have been pulled from all different types of training; there are some traditional strength exercises, mat Pilates moves, and even some Barre influenced movements. If you need to, you can make this workout low impact by following along with the jump free modifications we've provided throughout.

    You don't need any equipment at all for this routine, however, if you want to step up the challenge and the benefits, you can always hold onto weights while doing this workout. Even if you're doing this without any extra resistance, you're still going to feel it!

    Related: 4 Week Bodyweight Only Workout

    Workout Structure: At Home Butt and Thigh Workout

    • Muscles used: We're targeting the glutes (butt), quadriceps (front of the thighs), hamstrings (back of the thighs), inner and outer thighs, calves and core with these highly varied bodyweight exercises. 
    • Good for: Burning fat, building cardiovascular and muscular endurance, toning, building a base to move onto strength training
    • No equipment: No equipment necessary, but you can always add on extra weight or use an exercise mat if necessary
    • Warm up and cool down not included (both are recommended)

    Printable Butt and Thigh Workout
    Basic Squat
    Side Step Squats
    Reverse Lunges
    Jump Squats
    Squat Holds
    Curtsy Lunges
    Side Lunges
    Squat + Front Kick
    Ski Squat + Outside Thigh Raise
    Lunge Pulses
    Other Side

    Water Break

    Reverse Leg Lifts
    Other Side
    Side Leg Lifts
    Other Side
    Inside Thigh Lifts
    Other Side
    Bridge Kicks

    How often should I do this workout?
    You should always give muscle groups 24-72 hours to heal in between workouts, especially if your muscles are sore - if your muscles are still sore, you shouldn't be doing a tough workout on those same muscles. This is another instance in fitness where more is really not better. If you need help structuring a workout program, check out our 4 Week FBbooty program, or if you're looking for a total body program, FBSweat is an awesome option that lets you pick the length of your workout each day. 

    Does it make it less effective if I take breaks?
    It is always better to stop and take a break to catch your breath or shake out your muscles than it is to keep going because you feel like you "should". It's always better to take that quick break and then jump back in with the fullest intensity you can manage, and clean form. Don't feel bad if you have to stop and take breaks, but do try to push yourself and keep your breaks as short as possible.

    Do these exercises make my butt and thighs bigger or smaller?
    It largely depends on your starting point. If you have weight to lose or if you’re carrying extra body fat, squats (and other lower body strength exercises) can help reduce weight and/or body fat, making your butt and thighs smaller, tighter, more toned and more compact. On the other hand, if you’re very lean or have little body fat, you can build a round, shapely butt by building thigh and glute muscles with strength training targeting the lower body. Read more: Do squats really make your butt bigger? What squats really do to your booty & your body

    I hope you enjoyed this workout! If you haven't already, be sure to Subscribe to Fitness Blender on YouTube so that you never miss a new release.