Hips, Butt and Thighs
The exercises below will challenge your hips, butt and thighs in a whole new way.
Many of these moves involve using paper plates to add intensity to the
moves. As always, check with your doctor if you have any injuries or
medical issues and avoid any exercise that causes pain or discomfort.
You'll find instructions and tips
at the end of the page.
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Side Lunge Slide
Stand
with feet hip-width apart, left foot resting on a paper plate.
Bend the right leg while sliding the left foot to the side, torso
upright and abs in. Slowly slide left foot back to starting
position, repeating 8-12 times. Switch legs and repeat for 2-3
sets.
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Lunge Slide
Stand with feet hip-width apart, left foot resting on a paper
plate. Bend the right leg while sliding the left foot back into a
lunge position, keeping the right knee behind the toe, torso upright and
abs in. Slowly slide left foot back to starting position and
repeat 8-12 times. Switch legs and repeat on each leg for 2-3
sets.
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Front One-Legged Squat
Stand on a step or small platform. Lift left leg out in front of
step and bend the right leg, bringing the toe of the left foot to the
floor. Touch the floor lightly and keep the knee of the bent leg
in line with toes. Straighten the right leg and repeat 8-12
times. Switch legs and repeat for 2-3 sets.
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Chair Squat
Stand in front of a chair with feet hip-width apart, abs in and torso
straight. Slowly bend your knees and lower and until you're almost
touching your butt to the chair. Hold for 2-3 seconds, knees
behind the toes, and straighten. Repeat for 12-16 reps, 2-3 sets.
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Heel Drops with Leg Extension
Stand on step or platform with left leg on the step, right leg hanging
off the side. Bend the left leg and lower the right foot towards
the floor (a few inches). Straighten the left leg and bring the
right leg out to the side, foot flexed, in a leg extension. Repeat
8-12 times, switch legs for 2-3 sets.
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Hip Extension
On a flat or inclined step or platform, lie facedown with hips on the
edge of the step, legs straight out behind you with toes resting lightly
on the floor. Squeeze the glutes and hamstrings and straighten the
legs until they are level with the hips. Hold for 2-3 seconds, and
lower letting toes lightly touch the floor. Repeat for 2-3 sets of
8-12 repetitions.
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Exercise tips and instructions:
- For Beginners: Do one
set of 8-12 repetitions of each exercise with light weight or no weight 2-3 times
a week, with at least one day of rest between workouts
- For Intermediates: Do 1-2 sets of 8-12
repetitions of each exercise using light-medium weights, 2-3 times a week with at least one day of rest between
workouts.
- For Advanced: Do 2-3 sets of 8-12
repetitions of each exercise, using enough weight that you can ONLY
complete the desired number of setps, 2-3 times a week
with at least one day of rest between workouts.
Make sure you...
- Warm up with 5-10 minutes of cardio and stretching
- Cool down with a long stretch
- Drink plenty of water
- Do this workout in addition to an upper body
workout and regular cardio exercise for best results.
