306 to 714
Strength Training, Toning
If you love strength training workouts that leave you sweating like mad and breathing like you're doing cardio, you're going to have fun with this workout. This incredibly varied lower body strength workout uses a total of 24 different butt and thigh exercises to keep both your muscles and your mind guessing.
There are many different ways to make this routine much easier or more difficult; feel free to modify at any point to make this routine work for you. With that said, this is really not a beginner workout. The minimum rest periods and relatively advanced exercises can both be modified but considering we also have beginner workouts (try using our search feature and search for "low impact" or workouts rated 1-3 out of 5), there are better places for a beginner to start.
If you want 4 weeks of having your workouts planned out for you - specifically for the butt and thighs, check out our 4 Week Booty Boot Camp: Butt and Thigh Program. If you want a total body program, 8 Week FBFit or FB30 (30 minutes or less) are great options.
I’ve listed the amount that I’m lifting for each exercise but it is in no way a suggestion of what to lift - you need to listen to your own body to figure out how much weight you should use for each exercise. Focus on form, and once you feel comfortable with that, aim to use a weight that makes it difficult to complete the last 2-3 reps of each set. If you lift to challenge yourself, there’s a good chance that this workout leave you sweating and you’re definitely going to appreciate that Workout Complete screen.
Each of the six groups has a variation of these themes; squats, deadlifts, lunges, HIIT, Pilates, and "raises". We are going to target the lower body from every angle, but we'll use a unique exercise for each set, making this a workout that is both effective and mildly entertaining (or at least not boring!). We’ll do ten reps of each exercise.
Groups of 6; 4 groups total
You will need: optional dumbbells
Warm up & cool down included
Printable Butt and Thigh Workout
Basic Squat (Kelli is using 32 lbs or 14.5 kg total)
Deadlifts (Kelli is using 56 lbs or 25.4 kg per hand)
Alternating Reverse Lunge (Kelli is using 24 lbs or 10.9 kg)
Reverse Lifts + Pulses
Side Leg Lifts
Wide/Sumo Squats (Kelli is using 32 lbs or 14.5 total)
Deadlift - Toes in (Kelli is using 40 lbs or 18.1 kg total)
Curtsy Lunges (Kelli is using 24 lbs or 10.9 kg total)
Bridge (Kelli is using 24 lbs or 10.9 kg total)
Front Leg Lifts
Stagger Squat (one foot in front of the other, similar to a assisted pistol squat)
Deadlift - Toes Out (Kelli is using 40 lbs or 18.1 kg total)
Double Pulse Lunges (Kelli is using 16 lbs or 7.3 kg total)
Pilates Side Leg Raises
Downward Dog Lift
Ski Squats (Kelli is using bodyweight only)
Deadlifts - Wide Stance (Kelli is using 40 lbs or 18.1 kg total)
Side Lunges (Kelli is using 24 lbs or 10.9 kg total)
Sumo Squat + Kick
Cool down & stretch
If you like this workout format, be sure to check out these similar workouts!
What did you think of the structure of this workout? Did the varied mix of exercises and no repeat moves make the workout feel shorter? More difficult or easy? Sign in & comment your feedback below!