Workouts for Legs and Booty | For Strong and Tuned Glutes

Want to have toned legs and booty? It isn’t just related the aesthetics. A sculpted and strong butt is the secret to boosting power, daily performance, and speed. Besides, it also decreases the risk of many injuries. Your glutes are made up of some strongest muscles in the human body like the gluteus maximus, gluteus minimus, and gluteus medius.

Wondering about the best workouts for legs and booty? Squats can be an excellent way to start. But if you really want to have a toned and solid booty, it will be beneficial to add resistant bands, weights, foam rollers, and stability balls into your workout. In this article, we have mentioned some butt exercises that will help you to think outside of the box.

The lower body strength training and cardio Tabata intervals often collide at home when you are doing workouts for legs and booty. These excellent body exercises build strength and definition and race your heart up. The leg workout targets the hamstrings, glutes, thighs, and quads.

Best workouts for legs and booty

Best workouts for legs and booty

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Here are some best workouts for legs and booty


Whether you love or hate them, squats are one of the best butt exercises you can do at home to strengthen your butt and legs. According to the experts, if you want to run faster, lift heavier, and jump higher, then low squatting is the best way to go.

1. Low Squat

It might seem too easy, but make your exercise advance by adding slam balls and barbells or mixing heel raises in them. These squat variations not only add the same power to the kicks and jumps. But also add a lot of motion, so how long you are willing to go. Try out these exercises to find out.

2. Landmine squat press

Riding the line between fixed machines and free weights is an ideal way to practice the squats’ proper form. Put your weight on the heels and keep your feet at the hip distance apart. Hold the landmine with both hands and keep the chest straight while going in the squat position.

3. Lateral pistol squats on Rower

The Rower can help you to get the desired booty without getting into a killer workout. This lateral pistol squats burn your glutes, quads, and inner thighs.

4. Squat Jump Tap

If you want to train like an athlete, master this basketball-inspired move. When you jump up from the squat position, bring the legs together and pencil the arms with the balls in your hand. It’s the ideal exercise that benefits in increasing power.

5. Pencil squat

Most people get confused about what to do with their arms during the squat position; if you are among them, I have a perfect solution. Reaching your hands can help to focus and get your heart rate up.

6. Deep squat with heel raise

The chair pose in yoga is very beneficial; similarly, the heel raise can burn your back, quads, shoulders, and claves. If you want to make it challenging, alter it with a heel raise.

7. Diagonal squat thrust

It’s a burpee variation. In this exercise, you have to jump your feet from the plank to a diagonal squat. It should be done so that your hips square to the front.


Balance and strength are essential when you add these lower body additions to the workout. Squats give a boarder base support, while you must constantly re-adjust your weight in lunges. They can also challenge your mobility and put your hip, ankle, and foot to the stability test.

The different variations in the lunges can fire up your quads, calves, glutes, and thighs to increase lower body strength.

8. Drummer lunges with battle rope

Have some aggression that you need to take out? These reverse lunges with the battle ropes can move your arms, burn your total body fat, and increase your heart rate. Besides, they also benefit in relieving stress.

9. Lateral lunge to clean

Our bodies aren’t meant to move in a single-motion plane, so this exercise is designed to move out of the box. Recruiting the hamstrings, core, and glutes to pop the pair of kettlebells to chest height.

10. Diagonal lunge A-step

Combining the speed and strength of the box lunge can improve endurance and agility. It’s a perfect calorie scorcher that makes you engage your arms and abs to jump onto the box once you start losing steam. In this exercise, the more significant movement means better results.

11. Predator split jacks

When trying to build up lower body strength, turn up the cardio game. In this type of split jack variation, you can use the arms, back, and shoulder muscles to create maximum strength.

12. Crusty lunge with a towel

You can take the crusty lunge as a simple dance move, but it will work as a butt burner that will sculpt the quads and inner thighs. The taut towel hold will also strengthen your core and arms.

Leg lifts and glute bridges

A Glute bridge is a move in which you raise the hips from the floor while keeping your shoulders on the ground. Glute bridges are one of the best booty sculptures for people who dislike lunges and squats.

Your backside comprises three main muscles when performing the Glute Bridge at a full hip extension. Legs lift does the same magic but with the addition of a bit of balance with it. In the leg lift and glutes, proper body form is essential. So before getting creative with the workout, learn to balance the excellent body form.

13. Single-leg glute bridge

The small pulses in the single-leg Glute Bridge mean more significant booty gains. While extending the legs and hips, your glutes will have to work more to maintain balance. Stabilizing the body in the position keeps your shoulders grounded.

14. Hip raise with a foam roller

Foam rollers usually play their role in the recovery. But in this bridge, the unstable tube makes you squeeze your abs and glutes to maintain the balance and reach extension.

15. Butt lift and chair crunch

You can use a chair if you don’t have any exercise steps or a plyo box at home. This specific exercise strengthens your core, pelvic floor, and glutes.

16. Half-moon leg lifts

To engage your butt muscles, keep the foot flexed when tapping on the floor. You must feel the few reps to experience the burn from this exercise.

17. Glutes bridge with the chest press

This glute bridge with chest press involves total body strength. It significantly strengthens your pecs, shoulders, and arms.

Kicks and burners

If you aren’t a fan of lunges, squats, or glute bridges, then we still have a lot of different exercises for you to get benefits. These above-mentioned bodyweight exercises strengthen your quads, thighs, and glutes. It also works on your booty to strengthen the core and get a complete body workout in just one move.

Quick the pace to increase the heart rate. But how many reps will you be able to do? Try the following exercises to find out your limit.

18. Jump squats

The plyometric version of the squat races your heart rate and burns the booty. It’s the perfect exercise to create some powerful movements. Once you explode, make sure to land back softly on the knees bent with the help of your heels.

19. The clam

It’s a gentle pilate move, but a number of reps can do magic on your inner thighs and glutes. To make it more challenging, place a loop-resistant band above your knees.

20. Donkey kicks

Donkey kicks target the meatiest muscle in the back, known as the gluteus maximus. To avoid the sagging of your hips, tighten your lower abs while kicking them up.

21. Forward bounds

When you jump back and forward into the squat position, this explosive move can increase the intensity. Use a medical ball, cone, or weight as a marker to know how far you are jumping. It’s also an excellent way to see how far you are jumping.

22. Star jump burpee

Some people don’t like burpees, but this star jump burpee is an ideal way to close a HIIT workout or a Tabata. Instead of jumping straight, you have to jump into a star by extending your legs and arms, channeling away from the body. You are a star, so direct it.

23. Candlesticks

To make a date for the candlestick exercise, grab a swole, mate. To roll up to the standing, take help from the momentum. But most actions should come from the core, glutes, and legs.

24. Horse with oblique twist

This HIIT meets yoga move promotes you from a star jump to a sumo squat oblique twist. It quickens the pace to boost the calorie burn.

25. Lateral band walkout

This exercise targets the sides of your butt and is no doubt a secret to a butt lift. Side stepping is a secret move that helps your body prepare for the WODs, runs, or whatever is ahead of you.

60-minute leg and butt gym workout

Start this workout session with a dynamic warm-up. Then do all of the below-mentioned exercises for the mentioned numbers of sets. Between each set, take a 60-second rest. Do some static stretching and cool down to finish.

  • Barbell front squats: 3 sets of 8 reps
  • Dumbbell walking lunges: 3 sets of 10 reps per leg
  • Hex bar deadlift: 3 sets of 10 reps
  • Hamstring curls: 3 sets of 12 reps
  • Bulgarian split squats: 3 sets of 12 reps per leg
  • Single-leg leg extension: 3 sets of 8 reps per leg
  • Barbell hip thrusts: 3 sets of 10 reps

Take 60 seconds of rest between the sets.


Aside from wanting a firm and perfectly shaped butt, workouts for legs and booty are essential to training the lower body muscles. It’s because the lower body muscles are involved in many body movements.

Stand, sit, walk, or squat, all of the glutes are working, and if you observe how many times you do it in a day. The workouts for legs and booty make you stronger for daily tasks. It also helps in other daily activities like walking, running, climbing stairs, and working in your yard. Working on these muscles means you will not only build the lean muscle tissue and strength of the body.

But it will also burn your body calories as the more considerable muscle means more calories are burned. The most important thing is the support it will provide you to protect you from ankle or knee injury.


Which exercise is best for the legs and butt?

The most effective leg and booty workouts are squats, lunges, and deadlifts. Deadlifts are great for the butt and lower back. In addition, dumbbell squats are also an effective workout to engage all the lower body muscles.

How can I tone my legs and bum?

Here are the 08 best exercises to tone your legs and booty faster

  1. Lunges
  2. Squats
  3. Stability ball knee tucks
  4. Plank leg lift
  5. Single leg deadlift
  6. Box jumps
  7. Speed skater jumps
  8. Step-ups

How do I get bigger booty and thighs?

The squat is a go-to exercise to build the muscles in the booty, quads, hamstrings, and butt. If you are new, start with a bodyweight squat without equipment. Slowly start adding more volume, equipment, and resistance. Stand with the feet and have a slightly more than a hip-width distance.

Does walking tone your butt muscles?

Compared to the other exercises walking is a straightforward and chill exercise that deserves more than the other exercises. It’s a great exercise, but some experts say that rather than building the butt muscles, walking makes your butt a little smaller.

Which workouts for legs and booty give you a perfect bum?

According to the professionals, your bum workout should include hip thrusts, squats, deadlifts, and donkey kicks. Besides, the balancing exercises like the gluteus minimums and side bridge works like magic and gives a perfect booty.

Is it ok to do squats daily?

Yes, you will observe noticeable changes in your body by doing squats daily. Besides, you can set a routine generally known as squatting every day.


Rabia Sehar
Rabia Sehar

Hi! I’m Rabia Sehar, a motivated, passionate and sophisticated writer aspiring to make my dreams come true. Writing about health, wellness, mental health, and lifestyle is something I specialize in and am passionate about. I love traveling, reading, composing, and entertaining. As a health advocate, I am passionate about creating content that educates people on leading a healthy life. Health is the actual wealth so try your best to keep it.