7 Sweat-Inducing Exercises That Target Your Thighs & Glutes

Let’s Get Moving

Be happier about the way your bottom half looks. Try all seven of these fabulous glute and thigh toning exercises to strengthen those though-to-target areas. As you click through the slides you’ll note that the exercises increase in difficulty.

Try to complete 3 sets of 12 reps (per side) for each exercise. It may take some time to work your way up to that intensity, but keep at it!


Standard Squat

Difficulty: 1/5

Targets: Thighs + Hamstrings + Glutes

  • Stand with feet hip-distance apart with toes pointed forward or slightly out
  • Bend legs to a 90º angle so that thighs are parallel to the floor
  • Keep your weight in your heels
  • Keep your chest up
  • Don’t let your knees pass your toes

Challenge: Hold dumbbells in front of your chest to really feel the burn

Fire Hydrant

Difficulty: 2/5

Targets: Inner & Outer Thighs + Glutes

  • Start with your hands and feet on the floor with a neutral spine
  • Lift your right leg to your right side, keeping it bent in a 90º angle
  • Stop lifting when your leg becomes parallel to the floor (it should still be in an “L” shape)
  • Slowly lower your leg back down (without placing it on the floor) and repeat
  • Keep your weight evenly distributed throughout your hands and supporting knee
  • Switch legs once the right side is complete

Challenge: Wrap a resistance band around your thighs (just above your knees) to hit a level 4 difficulty

Rainbow Arch

Difficulty: 2/5

Targets: Inner & Outer Thighs + Glutes

  • Start with your hands and feet on the floor with a neutral spine
  • Extend your left leg behind you
  • Move your left leg to the left side of your body and tap your toe on the floor
  • Then move your left leg in an arching motion to the right side of your body (crossing over the back side of your right leg) and tap your foot on the floor again
  • Two taps = one rep
  • Switch legs once the left side is complete

Challenge: Strap on some ankle weights and make your rainbow arch as wide as possible to really push yourself

Single Leg Bridge

Difficulty: 3/5

Targets: Hamstrings + Glutes

  • Start by lying on your back with your left leg bent so that your foot rests on the floor
  • Position your right leg toward the sky and place your hands by your sides
  • Squeeze your glutes and left leg as you lift your hips toward the sky (your right leg leading the way)
  • Slowly lower your bottom (without letting it touch the floor) and repeat
  • Switch legs once the right side is complete

Challenge: Pause at the top of your last hip raise and pulse ten times before you lower your bottom

Single Leg Squat

Difficulty: 4/5

Targets: Thighs + Hamstrings + Glutes

  • Start with your right foot on the floor and your left foot on a bench or chair behind you
  • Keep your body upright and your hips squared
  • Lower your hips by bending your right leg to a 90º angle and then raise them back to the starting position
  • Don’t let your knees pass your toes
  • Switch legs once the right side is complete

Challenge: Hold dumbbells for extra weight or place your back foot on a stability ball to work your core and take the exercise to a level 5 difficulty

Curtsy Lunge with Kick

Difficulty: 4/5

Targets: Legs + Inner Thighs + Glutes + Abs

  • Start standing upright with your hands on your hips or in front of your chest
  • Gently kick your right leg out to the front-right diagonal so your leg is parallel to the floor
  • Slowly bring your leg down, but instead of standing, plant your right foot behind your left leg and squat down so you end in a curtsy position
  • Keep your chest up
  • Without returning to a standing position, bring your right leg directly back into a kick and repeat
  • Switch legs once the right side is complete

Challenge: Hold dumbbells at your chest or wear ankle weights for an added bonus

Jumping Lunges

Difficulty: 5/5

Targets: Thighs + Glutes + Hip Flexors

  • Start in a lunge with your right foot in front and both legs bent to a 90º angle
  • Your front knee should not go past your toes
  • Use your arms to propel yourself up from the center of your lunge into a jump
  • Switch your legs midair and land in a lunge with the left (opposite) foot in front
  • Alternate legs each time, but try to complete 12 reps on each side (24 in total)

Challenge: Hold dumbbells or increase the height of your jump for extreme intensity

For Magnified Results

While these killer exercises will no doubt strengthen your thighs and glutes, don’t be discouraged if you’re not seeing the results you were looking for. This section of the body is a problem area for most women, in fact, 90% of women are plagued with cellulite, and a majority of that cellulite takes form in their buttocks and thighs.

To get rid of that unwanted fat and see your new and improved muscle tone, look into Verjú™: non-invasive, low-level laser therapy offered by Erchonia® | www.verju.com

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