This summer is a HOT one, and there’s never been a better time to pull out your favorite shorts and show off those legs! To get you feeling your best this summer, like the glowing and confident sun goddess you are, I’ve put together my go-to butt and thigh workout. These lower body moves are guaranteed to strengthen, tighten, and tone those gorgeous legs of yours, leaving you feeling confident as you strut your stuff out by the pool this summer!
If you’re still at home and don’t have access to a gym, I got you. 😉 I’m including my quarantine tips and tricks so you can still get the most out of these moves even if you’re limited on equipment!
My Go-To Butt and Thigh Lifting Workout
- Bulgarian Split Squats (4 sets, 10-15 reps each side): Get into a lunge position, with your back foot up on a low table, chair, or even a couch. Make sure the leg that’s bent forward is at a nice 90-degree angle and that your front knee isn’t going out farther than your front toe. Stand, and then lunge back down. Do all 10-15 on one side before switching to the other side. Make this move more difficult by holding a dumbbell in each hand!
Quarantined? Use water jugs!
- Hip Thrusts (4 sets, 10-15 reps): Use a declined weight bench or find a sturdy (but cushioned!) piece of furniture to rest your upper shoulder blades on. Bend your knees and keep your feet flat on the floor. You’ll want to dig into your heels, pushing your knees out, as you squeeze your glutes and lift up. You can make this more difficult by holding a dumbbell or barbell at your pelvis and/or by adding a booty band above your knees if you have one!
Quarantined? Use water jugs, a sack of potatoes, a child, or an adult for added resistance.
- Glute Ham Raises (4 sets, 20 reps): Set the machine so the lap pad stops just before the crease of your hip. Squeeze your glutes and hold your body in full extension to begin the movement. Keeping your chest out and hinging only at the hip, slowly lower your torso down as far as it will go. Then squeeze your glutes and raise your torso back up to full extension.
Quarantined? Use the edge of a bed and a human to sit on your legs and hold them tight.
- Hamstring Ball Roll-Ins (3 sets, 20 reps): Lying on your back, place your heels on the top of the ball. Squeeze your glutes and bridge your body up from your shoulders. Keep your body rigid from your shoulders your feet. Flex at the knees and roll the ball in towards your body as far as it will go and then back out again until your legs are straight.
Quarantined or don’t have a stability ball? Do Alternating Single Leg Bridge Ups instead!
Do these moves 1-2x per week and your lower body (and those cut off shorts) will thank you! 😉 What’s your favorite lower body movement? Drop it in the comments below! I want to know how you’re staying busy and FIT this summer!
At Home Resistance Band Booty Workout
No Equipment Booty + Leg Burner: At-Home Lower Body Workout
No Equipment? No Problem! At-Home Upper Body Workout
Total Body Burner: At-Home Kettlebell Workout
Get Your Body Moving: Dance Workout Routine