The Best Butt and Thigh Workout at Home (The Most Effective Exercises)

The Best Butt and Thigh Workout at Home (The Most Effective Exercises)

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There’s no denying that your muscles in the thighs, hips, and glutes are some of the most powerful ones. After all, it’s what your lower body is mainly comprised of. So it’s only common and natural to want to know the best and most effective butt and thigh workout for strengthening those muscles.

Did you know that your butt muscles are actually called gluteus maximum? And there are two crucial muscles below this visible gluteal muscle. These include gluteus minimus and gluteus medius. That makes three of them. And all three are responsible for your hip movements. So it’s only natural to assume that these glutes are at work when you walk, run, stand up. etc.

Why Is Butt and Thigh Workout Necessary or Important?

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It’s not just because you want a shapely, firm butt. The best exercise for buttocks and thighs also trains the lower body. And this is necessary because those sets of muscles are responsible for a wide range of hip movements. When you stand, sit, walk, and squat, it means your glutes are at work.

The thing about the strength-building workout is that it makes you stronger. Not just for moving around in daily life but also for activities such as running, climbing, etc. Working these muscles builds strength and burns calories. And when the muscle is bigger, it means you’re burning more calories.

And one last thing, when your legs are stronger, your ankle and knee joints are more likely to get extra support. Therefore, lesser chances of injury.

How Often to Do Butt and Thigh Workout?

It’s not only about finding the most effective exercise for legs and thighs. It’s also about doing it right. That said, you should work the lower body muscles 3 times a week. And not consecutively.

If lifting heavy weights, make sure you don’t perform more than 6-8 reps per set. In that case, keep more rest days between two leg workout sessions. This gives the fibers of the muscle enough time to recover.

As for those who use normal weights, go for 12-16 reps. And do 3 sets of a single exercise in a single session. This is very useful if you want to build endurance and lean muscle tissue.

Lastly, if you don’t use weights at all, then there are plenty of bodyweight glute exercises too…

[YouTube video:]

The Ultimate Butt and Thigh Workout


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So go through the best anti-cellulite legging reviews to pick the most comfortable pair of thigh and leg shaping workout wear. And get your butt and legs moving…

  • Sprinting

More often than not, sprinters have a great butt. And that’s because the activity demands incredible strength. So don’t hesitate to sprint the next time you go for a run. Sprint to an object at a distance. Then walk until your recover completely and repeat 5-6 times.

  • Walking Up An Incline

Nowadays treadmills offer that kind of a feature like you’re walking up a mountain hill. Do the latter if you have that option. In the case of the former, increase the incline by 1-percent after each minute for at least 5 minutes. Then reduce the incline similarly for the next 5 minutes. Repeat 5-6 times.

  • Cycling

Needless to say, cycling or biking helps in toning your glutes, thighs, and hips. When pushing down on those pedals, lead using your heels. And when pulling up, use each part of the legs. But that’s only if the equipment has a foot strap.

You can also increase resistance by lifting the butt a little off the seat. And pedal slowly with the help of just your legs and not your upper body.

Strength Training

In my opinion, there’s no debate between cardio and strength training. Because both forms of butt and thigh shaping workouts are necessary.

  • Squats
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What exercises lift your buttocks? One of the best ones is the squat. The most obvious benefit here is building and strengthening leg, thigh, and butt muscles. In fact, squat and its variations are very advantageous for the entire body.

  • Glute Bridge
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This exercise offers a whole list of benefits. It improves posture, strengthens the core and back, tones the butt, relieves lower backache and knee pain, and lots more. So you have not one but many reasons to incorporate one of the most effective exercises to tone stomach bum and thighs.

  • Side Steps
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No doubt, side steps, banded or non-banded, target your butt and thighs. In fact, they strengthen those muscles in your butt and thighs that are the most underused as well. Along with improving flexibility and balance.

  • Sumo Squats
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What is the best inner thigh workout? The answer, without the shadow of a doubt, is the sump squat. It strengthens your whole lower body. By targeting the glutes, hamstrings, quads, hip flexors, and calves. And it’s good for the core too!


So these are the best cardio and strength training exercises you can incorporate into your daily workout routine. Make it a point to set realistic goals. Don’t overreach as that almost always leads to disappointment.

Focus on training at least 5 times a week. And be patient with the results.

About the Author:

Angela Douglas has become an expert on matters of cellulite and weight loss. She, with her very successful blog What Wear Fit, strives to change the way women look at their “imperfections.” Her goal is to promote a body-positive image while also encouraging women to work hard and make the right decisions to be more fit, thus a healthier and happier version of themselves.

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