Hips, Butt and Thighs Workout

This Hips, Butt and Thigh workout is perfect for targeting the major muscles of the lower body. Many of these moves are advanced and may require some practice to get your form down. Start with no weight or a light weight to perfect each exercise and avoid injury.


See your doctor if you have any injuries or medical conditions. Avoid any exercises that cause pain or discomfort.


Various weighted dumbbells, a step or platform, resistance band and an exercise ball

How to Do the Hips, Butt and Thighs Workout​

  • Warm up with 5-10 minutes of cardio
  • Complete the exercises in each series, one after the other, with no rest in between
  • Rest for 30-60 seconds and either move on to the next series (shorter) or repeat the series 1-3 times for a more intense workout.

Set 1: Squat

Squat. Paige Waehner

Hold heavy weights over the shoulders (shown) or at the sides and lower into a squat until the thighs are parallel to the floor. Repeat for 12 reps. 

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Side Step Squats

Side Step Squats
Side Step Squats. Paige Waehner

Place a resistance band under the feet and hold onto handles with both hands. Take a wide step to the right, and lower into a squat, knees behind toes and keeping tension on the tube. Step the feet together and continue stepping to the right for 12 steps or the length of the room before switching sides. 

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Front One-Legged Squat

Front One-Legged Squat
Front One-Legged Squat. Paige Waehner

Stand on a very short platform and lift left leg out in front of step. Bend the right knee, attempting to bring the left toes to the floor while pressing the hips back. Straighten and repeat for 12 reps on each side.

Repeat Set 1 1-3 Times

Set 2: Step Ups

Step Ups
Step Ups. Paige Waehner

Stand behind a 15-inch platform or step, weights in hand. Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step. Step back down and repeat for 12 reps before switching sides. 

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One-Legged Deadlift

One-Legged Deadlift
One-Legged Deadlift. Paige Waehner

Tip from the hips and lower the weight towards the floor (back straight) while lifting the right leg straight out behind you to hip level. Contract the glutes of the right leg to pull back up and repeat for 12 reps before switching sides.  

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Bent Knee Deadlift

Bent Knee Deadlift
Bent Knee Deadlift. Paige Waehner

In a wide stance, place heavy weights on the floor between the feet.  Squat down (knees behind toes and abs in) and pick up the weights as you stand up.  Squat back down, put the weights down and stand up.  Repeat for 12 reps.

Repeat Set 2 1-3 times

Set 3: Lunge on the Ball

Lunge on the Ball
Lunge on the Ball. Paige Waehner

Place one foot on top of a ball behind you (prop the ball against a wall if needed), bend knees and lower into a lunge, keeping the knee behind the toe.  Press into the heel to press back up and repeat for 12 reps, then switch sides. 

Sliding Side Lunge

Sliding Side Lunge
Sliding Side Lunge. Paige Waehner

Put a paper plate under the left foot and hold a heavy weight in the left hand. Keep the weight in the right leg and bend the knee as you slide the left foot out to the side, keeping the left leg straight. Touch the weight to the floor and stand up, sliding the foot back in. Repeat for 12 reps on each side.  

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Lunge Sweep

Lunge Sweep
Lunge Sweep. Paige Waehner

Begin with feet wide and hold a weight (or kettlebell) in both hands overhead. Pivot and turn to the right into a lunge, while sweeping the weight down with the left hand. Pivot back to the front, exchanging the weight to the right hand and pivot to the left, lowering into a lunge while bringing the weight down. Continue alternating sides while swinging the weight up and over (if you're advanced, you can toss the weight to the other hand at the top of the motion) for 12 reps. 

Repeat Set 3 1-3 times

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Set 4: Hip Extensions

Hip Extensions
Hip Extensions. Paige Waehner

On forearms and knees, place a weight behind the right knee. Squeeze the weight and lift the right leg up to a 90-degree angle and pushing the bottom of the foot towards the ceiling.  Lower and repeat for 12 reps before switching sides.

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Ball Butt Lift

Ball Butt Lift
Ball Butt Lift. Paige Waehner

Lie on the ball with weights on the hips. Squeeze the glutes to raise hips until body is in a straight line like a bridge.  Lower and repeat for 12 reps.

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Hamstring Rolls

Hamstring Roll on the Ball
Hamstring Roll on the Ball. Paige Waehner

Lie with heels on the ball and lift the hips. Keeping that position, roll the ball in and out for 12 reps.

Repeat Set 4 1-3 times

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