Exercises for Your Butt, Hips and Thighs
The following exercises show examples of moves targeting the butt, hips and thighs, including the glutes, quads, hamstrings and inner and outer thighs. Many of the exercises featured are compound movements, involving multiple muscle groups that allow you to work the lower body in a functional and dynamic way. To work these exercises into a routine:
- Beginners: Choose 1 to 2 exercises for 1 to 2 sets of 12 to 16 reps, using light weights or none at all.
- Inter/Adv: Choose an exercise from each column for 2 to 3 sets of 8 to 12 reps, resting between sets and using enough weight that you can ONLY complete the desired number of reps.
| Glutes & Outer Thighs Squats are one of the best exercises for the glutes and thighs. Leg lifts also target the glutes, the prime movers in outer-thigh exercises. |
Overall Glutes, Quads & Thighs These exercises (lunges, step ups and presses) are compound moves, targeting most of the muscles in the lower body. |
Hamstrings & Glutes Deadlifts, hip lifts and hamstring rolls are just a few exercises that target the back of the thighs as well as the glutes. |
| Variations: Squats  |
Variations: Static Lunges 
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Variations: Deadlifts 
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Ball Squats
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Split Squats |
One-Legged Deadlift |
Wide-Leg Squats
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Step-Ups
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Hamstring Rolls |
Hip Extensions |
One-Leg Press |
Hip Lifts |
Outer Thigh |
Inner-Thigh Squeeze |
