Quick At-Home Workouts for Your Butt and Thighs

You can never have too many at-home routines to add to your fitness rotation, especially when it comes to toning your butt. Today’s workout is all about your rear and thighs, as each move focuses on ways to strengthen and sculpt your lower body.

No gym or equipment is needed to perform this sequence that will have your legs and buns burning in the best way possible, of course.

Learn the exercises that you can do at home (or anywhere, tbh) for a stronger butt and thighs, below.

The Routine:
Standing Single Leg Deadlift
Low Curtsy Lunges
Bear Crawl to Crunch and Extend
Alternating Quadruped Kickback
Side Bridge Inner Thigh Lift

The Move: Standing Single Leg Deadlift
How to: This exercise requires balance and concentration on your hip hinge. As you hinge, lift your back leg off the ground and engage your glute to keep this leg strong and balanced. Engage your glutes again to bring your hips back to extension in a standing position and repeat the exercise for 20 reps per leg. To modify, leave your back leg on the ground until you complete your hinge and then lift this back leg for a kickback.

The Move: Low Curtsy Lunges
How to: The objective of this exercise is constant tension on your thighs. Drop down into a squat position and step your right leg diagonally back behind your left hip into a curtsy lunge. Step back into a squat position and perform the exercise on the left leg as well. Complete 20 reps per leg.

The Move: Bear Crawl to Crunch and Extend
How to: This is a full-body exercise, but it absolutely targets the glutes and quads. Start by lifting your knees off the ground in a quadruped position. Crunch your leg in towards your chest as you engage your core and balance on one leg. Before putting this foot back on the ground, extend your heel backward and engage your glute for a kickback. Complete this compound with your knees on the ground for a modification. Complete 20 reps per leg.

The Move: Alternating Quadruped Kickback
How to: For this exercise, we are taking the crunch out and strictly focusing on glute activation during your extension. Keep your hips low in this position to challenge your quads and push your heel back to full glute flexion. Alternate legs and maximize the squeeze in your glutes within each rep. Perform 20 reps on each side.

The Move: Side Bridge Inner Thigh Lift
How to: This exercise will challenge your adductors (inner thighs) and your glutes. Start with your right hand on the ground and your left foot bridging your hips upward. Your right leg will be extended straight out, and as you engage your core and bridge up into your single leg bridge use your inner thigh to lift your leg as if you are lifting your heel to the sky. To make this exercise more challenging, try to perform all 20 reps on one side without touching your lifting leg on the ground.

A former Division 1 high jumper and record holder at West Virginia University, Sydney is a National Academy of Sports Medicine Personal Trainer and Fitness Nutrition Specialist in Charlotte, North Carolina. Sydney and her fiancé Dustin created the Royal Change digital media company and post a new, completely free workout every day. They have a quickly growing audience with over 53,000,000 views since they started their YouTube channel. Royal Change’s mission is to always provide high-quality fitness to everyone, everywhere, at any time.