This 10 minute butt and thigh workout is awesome for burning off body fat and leaning out and toning the lower body. Without any equipment at all, you can use this quick leg workout to tone your thighs, and lift and shape your butt.

For today’s workout I have a lovely 4 legged, drooling, ball chewing, assistant named Loki.

This video doesn’t have all of the bells & whistles that our typical workout videos do, instead you’re basically working out with me informally, “at home”. Let me know if you like this more low-key style of filming and I’ll do what I can to film more like this for you.

Workout Structure

  • 10 Minute butt & thigh workout with no equipment
  • 10 Different intervals; 45 seconds active, 15 seconds rest
  • Warm up & cool down not included (both are recommended)

Benefits of this workout

  • Quick & easy to fit into a busy day
  • No equipment at all
  • Targets the glute muscles from multiple angles, as well as the inner and outer thighs, hamstrings, quads, and calves & core
  • Easy to make beginner friendly (take extra breaks, use a shallow range of motion, etc) or more difficult (hold onto weights while doing the exercises, use deep ranges of motion and focus on contracting your muscles and working “against” yourself the entire time

Printable Butt and Thigh Workout

Side Squat Steps

Squat + Double Side Step - Nourish, Move, Love

Step inside of a tied resistance band. Separate your feet to shoulder-width. Place a slight bend in the knees while you keep your chest up.

Slowly step to the side with the right foot. Your stance should be well outside of shoulder-width.

Pause then step with the left foot in the same direction as the right. Keep stepping out with the right until the set is complete then switch sides.

Reverse Lunge + Lift (alternating)

Image result for Reverse Lunge + Lift"

1. Stand with your feet hip-width apart and hold a dumbbell in each hand.
2. Position the dumbbells at shoulder height with your palms facing forward and your elbows under your wrists.
3. Take a step back with your left leg and flex your knees until the back knee is just above the floor.
4. Stand back up, lift your left knee and push the dumbbells up.
5. Repeat this movement for the entire duration of the set and then switch legs.

Tighten your core, keep your back straight, open your chest and maintain your hands shoulder-width apart. Breathe in as you flex the knees and lunge, and breathe out as you stand back up and push the dumbbells up and over your head.

Countdown Squats; 3, 2, 1 & 1, 2, 3

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Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.

Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.

Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

Downward Dog + Knee & Lift (alternating)

Downward Dog with Knee Tuck | Downward dog, Skinny mom, Workout

Ski Squat + Outside Thigh Lift

Side Leg Lift & Squat - Exercise How-to - Workout Trainer by Skimble

Plie Squats

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1. Stand with your feet in a wide stance, your toes pointing out to the sides, and hold a dumbbell in each hand with your palms facing up.
2. Squat until your thighs are parallel to the floor, and lower the dumbbells close to your knees.
3. Stand up and bring the dumbbells together in front of your chest.
4. Repeat until the set is complete.

Keep your core tight, your back straight, and maintain your knees in line with your toes. Breathe in as you squat and lower the dumbbells, and breathe out as you push through the heels to stand up and scoop the dumbbells up.

Kneeling Leg Lifts + Pulses (do an entire interval on each side of the body)

Kneeling Leg Lift Circles (switch directions halfway through each interval; do one full interval on each side of the body)

How can I best use this lower body workout video?


Ten minutes is not a lot of time to spend exercising, but it’s far better than nothing. With that said, this routine is best added onto the end of another, longer Fitness Blender workout video.

You can use it as a butt and thigh specific routine after a cardio or HIIT session, or add it onto the end of a lower body strength routine just to really burnout those muscles and burn a few extra calories.

If you have a hectic schedule you can use our short routines like this one (we have many) to sneak bits of exercise into your day, 10-15 minutes at a time – in fact, exercising in several shorter sessions throughout the day is not a bad strategy and may result in a higher caloric expenditure due to the multiple metabolic boosts caused by intermittent activity.

If you choose to do it this way, aim for all of your individual workouts to add up to at least 30 minutes over the course of the day for best results.