Exercises for the butt and thighs strengthen your muscles, which helps with your mobility and daily function. They improve your balance and prevent injuries.
Try doing these 15 butt and thigh toning exercises at least twice a week. This timing maximizes muscle growth.1
1. Warrior III
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Warrior III is a yoga pose that strengthens your legs and core. Here’s how to do it:
Stand with feet together, then step one foot slightly forward, placing your weight on that leg.
Stretch your arms above your head and intertwine your fingers. Point your index fingers up.
Lift your other leg up and back while hinging your hips to move your arms, upper body, and lifted leg in one line, parallel to the floor. Engage your abdominal muscles by drawing your belly in slightly.
Hold this pose for 2-6 breaths. Slowly return to the starting position by lowering your arms and torso while lowering your lifted leg.
Repeat these steps on the opposite side of your body.
2. Chair Squat
AaronAmat
To do this exercise, find a stationary chair that will not roll or slide:
Put the chair behind you and stand in front of it, feet shoulder-width apart.
Engage your abdominal muscles by drawing your stomach in so your back remains straight.
Lower your body by bending your knees and pulling your hips back. Your chest and head remain upward.
Touch the seat of the chair using your glutes. Rise slowly to your starting position.
Start with eight reps and work up to 12.
3. Pivoting Curtsy Lunge
SrdjanPav
Following these steps:
Standing with feet hip-width apart, step your right foot diagonally behind you and into a 7 o’clock position.
Bend both knees so you are in a lunge stance.
Lean your torso forward 30 degrees and pulse up and down 10-15 times.
Straighten the body and pivot 180 degrees so your right foot comes to the front. Again, lower into a lunge.
Pulse up and down 10-15 times to complete one set on each side; do three sets.
4. Low Lunge Hover
SrdjanPav
This standing move works both the legs and butt:
Stand with feet hip-width apart, then step your right foot back and lower into a lunge with the left knee over your ankle.
Bring your arms over your head and hinge forward from the waist. Lower the chest forward toward the thighs as your arms reach forward.
Lift the right leg while straightening the left. Hold for three breaths before returning to the starting lunge position.
Do three reps. Switch legs and repeat.
5. Skater Lunge
Serhiy Stakhnyk
Here’s how to do a skater lunge:
Stand with feet hip-width apart.
Hop, or step, to one side, moving your arms across your body as you move to the opposite side.
Bring the foot you did not use behind and out diagonally, making your thigh parallel to the floor.
Hold this move for a moment.
Do 10 reps on each side.
6. The Lean
Tony Anderson
This move works your inner thighs:
Begin with feet shoulder-width apart and arms down at your sides. With the right foot, take a step diagonally back.
Bend sideways from the waist toward the side where your right leg is stretched out, and reach your right arm up and your left arm down and back toward your right calf. Return arms to the starting position to complete one rep.
Do 10 reps, then switch sides and repeat.
7. Glute Toner
bymuratdeniz
This is a leg-lift exercise to work your glutes. To do it:
Get into an all-fours position.
Move one leg back and lift it to knee height.
Bend your leg to 90 degrees, then lift it higher and pulse it twice.
Take the same leg and lift it to the side, keeping the knee bent, and pulse it twice to the side.
Put your leg down and repeat on the opposite side.
8. Two-Thirds Jump Squat
LeoPatrizi
Your quads and hamstrings will do most of the work for this exercise:
Stand with your arms by your sides and your feet the same distance apart as your shoulders.
Move two-thirds of the way into a squatting position.
Jump up from the squat with your hands and arms above you.
Land and repeat until you have completed 20 reps.
9. V-Position
Photology1971
This move is similar to a ballet plié, and works the thighs, hips, and glutes:
Stand holding the back of a chair with one hand.
Place your feet in a V position. Your heels can be together or about hip-width apart, toes pointing outward.
Bend your knees and lift the heels a few inches off the floor. Then, lower your hips until you feel your quads intensely working. Pulse up and down.
One set includes 10-15 pulses up and down; do three sets.
10. Lateral Lunge Side Kick
Westend61
Here’s what to do for this move:
Stand shoulder-width apart.
Step one leg to the side and squat with the opposite leg.
Stand up and kick out the leg you squatted with to the side.
Return to the one-leg lunge and repeat the kick-lunge movement.
Do 10-15 reps on each side.
11. Hip Bridge
Prostock-Studio
This move is a modified bridge, targeting the glutes:
Lie on your back, facing up with your knees bent. Plant your heels into the floor.
Raise your butt off the ground until your back forms a straight line from the knees to the shoulders. Hold for one second before slowly lowering down.
Do 15 reps.
12. Split-Squat
This squat incorporates dumbbells to tone the thighs:
With a five-pound dumbbell in each hand at your sides, stand with the left foot forward and the right foot back in a wide stance.
Bend both knees, keeping the left knee over your ankle while lowering the right knee nearly to the floor.
Return to standing.
Do 8-10 reps on each side.
13. Chair Twist
blanaru
This move works the butt and legs:
Start by standing with your feet together.
Bend the knees and push the hips back, while making sure the knees stay behind the toes.
Lower the thighs until they are almost parallel with the floor, and raise the arms forward and up. Then, rotate the torso to the right side and place the left elbow on the outside of the right knee.
Hold for three breaths and return to the starting position.
Repeat on the left side to complete one rep. Do three reps.
14. Downward Dog Split
Cravetiger
This yoga move is great for the legs:
Begin on all fours on the ground.
Take a deep breath, release, and push into downward dog by straightening the legs and lifting your hips and butt into the air.
Push your hands and feet into the ground and relax your head between your arms.
Exhale and lift one leg as high as you can while keeping it straight with a flexed foot.
Lower the leg down and repeat on the other side.
15. Knee Lift-Leg Kick Combo
Iuliia Burmistrova
This move can be hard, so feel free to work your way up to completing the entire set:
Lie on your right side with your legs extended and your upper body supported by your right elbow and tricep. Your forearm is flat on the mat at your side.
Stack your left leg on top of your right leg.
Lift the top leg straight up, making a V-shape. Keep your leg level, and lower it.
This time, bend your leg at the knee with your heel facing backward. Lift it, then, lower it.
Straighten both legs and let them fall into a small split position (with your top leg slightly crossed over the other).
Lift and hover the bottom leg about 1-2 inches from the floor with knees facing forward. Return to the starting position to complete one rep.
Do 10-30 reps, then switch sides and repeat.
Your lower half—hips, butt, thighs, and legs—contains some of your body’s largest muscle groups. These muscles stabilize and support your entire body. Conditioning them can maintain your balance and help you move more freely in daily life.
Other benefits of butt and thigh exercises include:234
Boost resting metabolic rate, which enables you to burn more calories post-workout.
Improve blood flow throughout the entire body, which could help protect against conditions like heart disease and stroke.
Prevent injury.
Strengthen your bones.
Talk to a doctor before doing any physical activity, especially if you are new to exercise.
When trying a butt and thigh workout or other exercise routines:5
Breathe normally. Do not hold your breath.
Have something sturdy nearby to lean on if you feel unstable.
Move carefully in ways that are not painful.
Stay hydrated whenever you exercise.
Warm up and cool down, including stretches, before any physical activity.