Exercises for the buttocks and thighs at home: workout for weight loss

Exercises for the buttocks and thighs give the desired shape not only to the parts of the body that are being worked - they can tidy up the entire figure, since they burn the maximum possible amount of energy stored in calories in a relatively short period of time.

Therefore, everyone who wants to get rid of annoying pounds or simply dry out their body focuses on performing these exercises.

10 effective exercises for the buttocks and thighs: beautiful butt shape and weight loss at home

Where to start classes? Tips for beginners

Find comfortable and beautiful clothes and shoes. Even if you study at home, beautiful and comfortable clothes create a good mood for studying. Choose a convenient place and time for classes (ideally in the morning).

Tune in to the fact that you will need to do these activities constantly, and not occasionally. Yes, at the beginning it will be a little difficult, but then, when you get the first results, you will understand that it is worth it. A beautiful butt and thighs are incredibly sexy and worth a little work.

In order to become the owner of beautiful buttocks and thighs, we do not need expensive exercise equipment or gyms. What you definitely need is a little time and hard work. Believe me, the result is worth it!

You can create a set of two or three exercises for yourself and perform it every day. You can work through all the exercises in one day, but take one-day breaks to recover your muscles. Choose a scheme based on your capabilities and preferences, and achieve the highest results!

Find a comfortable workout routine and try to stick to it.

Choose a scheme based on your capabilities and preferences, and achieve the highest results!

Effective exercises for the buttocks at home

Superman

This exercise is simply designed to pump up your butt quickly; it also works your core, which is very important for protecting your back and its normal functioning.

Muscles worked: lower back, buttocks, hamstrings

Lie on your stomach, arms extended forward, feet together and on your toes. Keep your neck and spine neutral throughout the exercise.
Tighten your abdominal muscles, inhale and lift your arms and legs up at the same time as high as possible. At this moment, tense your buttock muscles for 1-2 seconds.
Return to the starting position.
Perform 2-3 sets of 10-15 repetitions. Rest 30-60 seconds between sets.

Making the exercise more difficult

Once you feel ready to make the exercise more challenging, add a little weight to pump up muscle mass in the buttocks more intensely. Hold a dumbbell in your hands or place weights on your ankles. Follow the same steps as above.

Gluteal Bridge

The bridge is one of the most effective exercises for working the muscles of the buttocks. Even without adding weight, the posture and range of this exercise will make you feel stronger. You were looking for information on how to make your butt firm - here is the answer to your question.

Works muscles: buttocks, back of thighs, calves

Lie on the floor with your back, bend your knees at an angle of 90 degrees. Feet should be completely on the ground, arms at the sides of the body, palms down.
Inhale and press your heels into the floor, lift your hips up, while tightening the muscles of your buttocks and the back of your thighs. With your upper back and shoulders flat on the ground, your body should form a straight line from your knees to your shoulders.
Stay in this position for 1-2 seconds and return to the starting position.
Perform 2-3 sets of 10-15 repetitions, resting 30-60 seconds between sets.

the exercise more difficult

To make this glute exercise harder at home, try doing it on a stability ball. In the starting position, place your feet on the ball, your back should be completely on the ground. Follow the steps described above.

Another variation of this exercise is the bridge on one leg; pumping up the muscles when performing this variation of the exercise occurs right before your eyes. Take the starting position, leaving only one leg in the air. Follow the steps above, then switch legs.

Steps on the steppe with knee lift

A functional exercise such as stepping on the steppe helps develop a sense of balance and improve coordination of movements, and is also aimed at working the legs and buttocks. Such exercises to tone the muscles of the buttocks are especially popular among celebrities and are found in almost all fitness classes. Try to avoid rocking from side to side.

Necessary equipment: a knee-high bench or step to make it comfortable to take steps.

Muscles worked : glutes, hamstrings, quadriceps

Stand in front of a bench.
Step onto the step with your right foot, push off with the heel of your left foot and lift your knee up.
Lower your left leg down, then return to the starting position.
Perform 10-15 repetitions on the right leg, then the same on the left in 3 sets. Rest 30-60 seconds between sets.

Making the exercise more difficult

If after 3 approaches you do not feel particularly tired, then add dumbbells to your hands. Follow the same steps as described above. If this is a morning exercise for the muscles of the buttocks, then leave the dumbbells for the second half of the day.

4. Cross Lunges (Curtsey Squats)

This is not a ballet class as you might think when doing this exercise. No matter how ridiculous it may look, its effectiveness has been proven by experience. In addition to the quadriceps, this exercise targets the gluteus medius, which helps abduct the hip and rotate it in and out.

Muscles involved : quadriceps, gluteus

Stand straight, feet shoulder-width apart, chest forward, arms bent at the elbows in front of you.
Take a step back as if you were lunging so that your right leg is behind your left. Bend your leg at the knee. Your right knee should be positioned behind your left knee. The butt is tense.
Place emphasis on your left heel and return to the starting position.
Do the same with your left leg. This was 1 rep.
Perform 4 sets of 15 reps, resting 30-60 seconds between sets.

Making the exercise more difficult

Do the exercise with dumbbells.

Swing backwards with a bent leg

This exercise is aimed at working the muscles of the buttocks. Muscle tightening occurs within the first two weeks if this exercise is performed regularly. Keep your back straight while performing this exercise, and your stomach should be tucked. Try to abduct and raise the bent leg as far as possible without involving the pelvis and spine in the process.

Muscles worked: buttocks and back of thighs

Get on all fours. The spine and neck should remain neutral throughout the exercise.
Raise your right leg, bent at the knee, up. Keep your foot flat and tighten your glutes as your leg is up.
Lower your leg and return to the starting position.
Perform 15 repetitions for both legs in 3 sets, resting 30-60 seconds between sets.

Making the exercise more difficult

To make the exercise more challenging, add weight to your ankle to pump up the muscles faster.

Squats

These are the most popular exercises for firm buttocks on our list. Squats are very effective especially for beginners, since it does not involve lifting weights, it can be done anywhere, so you don’t have to go to the gym specifically for this, you can just tighten your butt at home.

Starting position: standing, feet shoulder-width apart.
Extend your arms in front of you and squat down.

7. Squat with legs back

A very simple form of exercise for the butt at home and another variation on the theme of squats. The only difference from a regular squat is that the muscles of the back of the thighs are activated by moving the legs back.

Starting position: standing with your feet shoulder-width apart. Perform a squat.
Stand up and move your leg back as far as possible.
Return to the starting position and do the same for the other leg.

Making the exercise more difficult

Try this exercise with dumbbells in your hands to pump up your butt muscles faster.

Lie squat

Stand with your feet shoulder-width apart, feet apart, and hands on your waist.
Then do a squat. Try to keep your back straight and your head straight.

Squat with leg to the side

Starting position: standing with your feet shoulder-width apart.
Squat down, then stand up and move your leg out to the side as high as possible.
Return to the starting position. Do the same for the other leg.

Making the exercise more difficult

Perform this exercise with dumbbells in your hands. Full exercise for the buttocks, arm and leg muscles is guaranteed.

So, these were the most effective exercises to enlarge your buttocks at home. Now let's move on to a more detailed and specific training scheme.

A set of exercises for a beautiful butt

Exercise No. 1 - “Classic squats”

It is generally accepted that the most effective exercises for the buttocks and thigh muscles are various variations of squats, or squats.

The most effective exercises for the buttocks and thigh muscles are various squats.

To get the maximum possible benefit from these exercises, you can increase the load using different types of weights - from barbells and dumbbells to ordinary plastic water bottles. In addition, you can vary the position of your legs and the angle of your feet: the wider and more horizontal you place your feet, the more noticeable the load on the inner thigh muscles becomes. As soon as you bring your feet closer and spread your toes to the sides, the gluteal muscles begin to work.

Classic squats for buttocks (step 1)

We squat, trying to keep our back straight. We do not try to sit too low; the maximum effect is achieved if the angle between the legs and knees is about 90 degrees.

Classic squats for buttocks (step 2)

Classic squats - execution technique

Single leg squats are incredibly effective for your glutes. We squat on one leg and try to keep the other in front of us. The exercise reminds everyone of the well-known “pistol”.

Single leg squats

100 squats will help you find perfect buttocks:

Exercise No. 2 - “Sumo squats”

Sumo or plie squats are great for working your buttocks, inner thighs, and legs.

Step 1 - stand straight, legs wide.

"Sumo Squats" (Step 1)

Step 2 - squat, trying to keep your legs at a right angle. Maintain the pose for 5-10 seconds.

"Sumo Squats" (Step 2)

Exercise for the buttocks “Sumo squats” technique

Watch the sumo squat technique in the video:

Exercise No. 3 - “Squats “with support on a chair”

Single-leg chair squats will make your thighs and glutes burn. We stand with one foot on the floor and place the other on a chair.

We stand on one leg, put the other one on a chair

We squat on our feet. We try to keep our back straight and maintain balance.

Squat on your leg

To make it more challenging, grab small dumbbells.

Chair squats with dumbbells

Squats for legs and buttocks with support on a chair (video).

Exercise No. 4 - Raising the pelvis and extending the leg

Another good way to work the gluteal muscle is to lie on your back and lift your pelvis. At the same time, one leg bends at the knee, the second straightens. After several (usually four or eight) repetitions, the legs change.

Raising the pelvis and extended leg

Types of home training

It won’t be difficult to pump up your hamstring muscles at home if you do the following exercises:

Raising your legs while lying down. Take a horizontal position, rest your head on your hands. Slowly move your leg up, keeping your leg and butt muscles tense. Then slowly lower your leg without touching the floor. After completing all repetitions, change legs.

Lifting your hips up. Starting position - on all fours. The back is straight, the palms rest on the floor, the torso is parallel to the floor, the abs are tense. We inhale, and as we exhale, we take our leg back, bend the knee and raise our thigh as high as possible. We do it with alternating legs.

Taking your legs to the side. The starting position is similar to the previous exercise. You need to take one leg back so that it is parallel to the floor. Then we move the straight leg to the side and return to the starting position.

Squats. You can just squat, but to pump your back better, use 1-1.5 kg weights (dumbbells, water bottles). Stand straight, knees slightly bent, weight in hands. Bend your elbows and lift the equipment towards your chest. We do squats so that our thighs are parallel to the floor.

Finish your home workout with stretching. Sit down and stretch your hands to your toes, grab your ankles and press your body against your legs, fix the position for 10-20 seconds. You can also do swings or jump rope for 5 minutes.

Exercise No. 7 – Raising the leg from a position “on all fours”

Weights will also make another classic exercise for the gluteal muscle more effective - lifting the leg bent at the knee upward while standing on all fours. If you complicate the exercise with a rubber band, you will feel all the muscles in your legs and buttocks. Several repetitions are performed, then the legs change.

Lifting your legs up from a position “on all fours”

From a standing position on all fours, we move our legs to the side. If desired, complicate the exercise with a rubber band.

Raising the leg to the side from a position “on all fours”

Leg raises while lying on your stomach

An excellent static load for girls and women, acting mainly on the biceps femoris muscle. The difficulty is not high, the main thing is to concentrate on the area being worked and feel the muscle tension in it. This movement is also called “Lying Hyperextension.”

Starting position - Lay a mat, lie on your stomach, arms and legs straight and extended down;
As you inhale, we lift 2 straight legs up 15-20 centimeters from the floor level, hold for 2-3 seconds;
Exhaling, we come to the starting position.

Exercise No. 9 - “Lunge to the side”

From a standing position, we move our leg to the side and bend it at the knee. Leave the other leg straight. We tilt the body slightly forward. We change legs.

Lunge to the side

You can take a little weight, then the effectiveness of the exercise will increase.

Side lunge with dumbbells

Exercise No. 10 - “Gluteal Bridge”

The glute bridge exercise will give your buttocks a toned and slender look. The glute bridge is a real diamond among exercises for the buttocks. It can be done even in cases where there is no energy or time for a full workout. This exercise is perfect for doing at home, as it does not require additional equipment.

We lie on our backs, bend our hands at the knees.

"Gluteal bridge" (step 1)

Raise your hips and hold the position at the top for several seconds.

"Gluteal bridge" (step 2)

“Gluteal bridge” (execution technique)

The glute bridge can be performed on the floor, bench, fitball, or gym machine. For a detailed analysis of the exercise, watch the video:

While performing a bridge, your legs can be secured with an elastic band.

Glute bridge with elastic band

Exercise No. 9 - “Single Leg Glute Bridge”

"Single Leg Glute Bridge" (Step 1)

“Single Leg Glute Bridge” (Step 2)

“Gluteal bridge with one leg” (execution technique)
Change legs.

Exercise No. 10 for the buttocks - “Lunges”

Try this exercise and you will be surprised to find beautiful, round and firm buttocks.

“Squats and lunges” (step 1)

One leg is brought forward and placed at a right angle to the floor surface.

“Squats and lunges” (step 2)

The back is kept straight. The exercise is done dynamically.

Exercise for the buttocks “Lunges” execution technique

For greater efficiency, take a dumbbell in each hand (start with the lightest ones).

Lunge exercise for beautiful buttocks with dumbbells

Exercise lunges with dumbbells

The dumbbell lunge exercise is one of the most popular exercises. It works very effectively on problem areas and forms beautiful buttocks.

The effect of this exercise is enhanced by the same constant weight - a barbell lying on the shoulders or dumbbells.

How to stretch your hamstrings?

Stretching is the basis of any workout. Poorly stretched muscles not only work worse, but are also extremely susceptible to all kinds of injuries. It is recommended both before training - warm-up, and after - cool-down. Before starting classes, it is better to warm up your joints well , and also perform dynamic warm-up - running, jumping, jumping rope. For a cool-down, gentle stretching of the muscles involved in training is better suited.

The following exercises are good for stretching your backside:

Fold - sitting on the floor, legs straight, back straight. We raise our arms up and then smoothly lower ourselves down to our feet. Try not to bend your knees and press them firmly into the floor.
Deep lunge with a straight leg - one leg is bent at the knee, the other is pushed back as far as possible. Try to keep your knee straight.
Boat – lie on your stomach. As you inhale, clasp your ankle with your hands and arch your back and sway slightly, like a boat. As you exhale, relax and return to the starting position.

All exercises must be performed slowly, as if freezing for a certain time.

You can also do the leg stretch shown in this video:

So, when the stretching is done, you can start doing hamstring exercises at home. Below you will find the top 5 best-in-class movements aimed at the area of interest.

Beautiful butt and everyday habits

Don’t think that by going to the gym once a week you will immediately become the happy owner of beautiful buttocks. Much depends on our daily habits and lifestyle.

Try to watch your diet - less sweets and starchy foods and more protein and fiber.
Climb the stairs up and down. Just following this recommendation will give you a good workout on your buttocks and legs.
Walk more. You will be surprised at how easy it is to lose weight and get beautiful legs just by walking half an hour a day.

Walking and climbing stairs for beautiful buttocks

Features of training the buttocks and thighs

The wrong approach to training can cause a lack of results. To avoid this, adhere to the following principles:

Power load. We recommend that men select the weight of the weights so that in each approach they do 6-12 repetitions with effort on the last two, girls - 15-20;
Frequency of classes. Men's lower body training should not be more than once a week. Women's training for legs and buttocks can be done 2 times a week with a break of 3-4 days;
Program structure. Basic multi-joint exercises (squats, leg presses, etc.) should be performed at the beginning of the session, as they consume a large amount of energy;
Technique. Don't try to quickly pump up your legs and buttocks. Learn how to perform basic exercises correctly. This way you will protect yourself from injury and will gradually progress.
Variability of training. The muscles of the legs quickly “adapt” to monotonous exercises. Therefore, we recommend modifying your training plan every 8-10 weeks.