butt and thigh workout

At Home Lower Body Strength Training- Legs, Butt and Thigh Workout

Strength training is my favorite type of training. For all the women who are afraid of lifting, we have significantly less testosterone than men. This means we will never get “bulky” just from strength training. Anytime you want to “shape” or “tone” certain areas in your body, then you’re actually talking about building muscle. So in order to build rounder, leaner and sexier ANYTHING, you have to build muscle through strength training! 

This at home lower body strength training workout is awesome at building lean muscle, burning fat and increasing metabolism. Some of the exercises we’ll be doing are really good at challenging your balance, so you’ll get the benefits of increased stability and balance. Since lower body workouts (especially when lifting weights) require a lot of core strength you want to make sure that your core is contracted throughout this routine. This is also a great way of (indirectly) working on your abs without having to do specific core workouts. In fact, this type of workouts are better for your core than any crunch exercise you can think of!

This workout is a great example of when I say you need to workout smart and hard, not just hard. There’s no need to spend hours and hours at the gym just to get the same results as working out less in the comfort of your own home. Keep in mind that for best and fastest results you want to be lifting as heavy as your body allows you. For strength and muscle building purposes you want to lift heavy enough to where it’s hard to do the last 2-3 repetitions. If you’re not looking to build strength and want more of a tone out of this workout then you need to lift lighter, and increase the repetitions, about 14-20 is ideal.

Workout details

There’s no warm up or cool down so make sure you them them by yourself. I’ll provide you with the links at the end so you don’t forget/skip them. Other than weights you’ll also need something to step up on, a chair, a table, stairs, be creative. We have 6 groups to go through, each group contains 2 different exercises 45 seconds on and 15 off. Each group is repeated twice then we move to the next one.

Group 1

  • Single leg deadlift (right leg)
  • Single leg deadlift (left leg)

(Repeat on both legs)

Group 2

  • Lunge pulses (right leg)
  • Lunge pulses (left leg)

(Repeat on both legs)

Group 3

  • Step up + reverse lunge (right leg)
  • Step up + reverse lunge (left leg)

(Repeat on both legs)

Group 4

  • 3 pulse squat
  • Alternating clean and press

(Repeat both exercises)

Group 5

  • Weighted hip raises
  • Crab kicks

(Repeat both exercises)

Group 6

  • Squat + side lunge
  • Wall sit

(Repeat both exercises)

Warm up link

Cool down link

If you liked the workout please subscribe to my channel and share it with your friends and family. As always thank you so much for working out with me!

Disclaimer: You should always consult your physician or other healthcare provider before changing or starting an exercise routine.

You hereby assume full responsibility for any and all injuries you incur exercising to these videos.

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