Best Exercises for Thighs and Buttocks Without Equipment for All Levels of Fitness

Alright, you may not be fat, but how about a bubble butt instead of a bowl? Just because you are within the right weight limits, it does not mean there is no room for improvement. Instead of having a regular butt, you can give it a bubble appearance – something everyone hopes for these days. This is probably the most appealing part of your body – especially if you are a woman.

Luckily, you do not need to spend a lot of money on gym subscriptions, turn a spare room into a gym, or exercise like there is no tomorrow. A bit of attention to small details and – more importantly – doing the right exercises in a correct manner will be more than enough. Sure, patience is just as important, but as you see results, your motivation will kick in.

All in all, here are some of the best exercises for thighs and buttocks without equipment.

Best glute exercises – Glute exercises at home

Squats are standard. Decades ago – those times with no gyms around, soldiers and athletes trained with squats. This is the best exercise for the glutes. You need to start with the feet shoulder-width apart. The arms should be hanging loosely by your side. Bend the knees and bring the arms in front of you. At the same time, push the butt back – just like sitting in a chair. Knees must fall out and not in.

You can stop when the thighs are parallel to the floor. Push up back in your heels and go up. About ten repetitions will do – three or four sets are great.

You can do squats 3 to 5 times a week, and better if you start doing them daily, doing squats daily will reap great benefits and will work your lower body like never before and will help you get those thighs and butt toned faster.

The reverse leg lift is just as important. The idea is to isolate the glutes. You need to lie on the ground – face down. Bend the arms in front of you and rest your face on them. Using the glute only, raise the left leg and push it up as high as you can. The hips must be kept square to the ground. The ankle should be flexed. Put the left leg down and perform the same movement with the right leg – three sets, 12 reps.

Finally, leg kickbacks complete an effective butt workout. You do not need any weights to perform this exercise either. Start on all four. Hands must be under the shoulders and knees go under the hips – perpendicular to the ground. Keep the neck in a neutral state and tighten the core. Extend the left knee and send the foot behind you. Keep the ankle flexed.

Once you get to the top, squeeze the glute, then put the leg back in the starting position. Hips must stay square to the ground while you perform the move. Perform the same move with the right leg. You need 12 reps with each leg – three or four sets. 

Other bodyweight glute exercises – Exercise to increase buttocks and hips

All squats make great exercises for thighs and buttocks without equipment and the good news is there are more variations to squats, so you will never get bored. The curtsy squat is just as effective and targets the outer muscles, adding a round profile to the butt. The lower you can get, the more effective this exercise is.

Keep feet shoulder-width apart and hands on your hips for better balance. Start bending the knees. As you go lower, step the left leg back and the right in a curtsy move. Keep the right thigh parallel to the ground and push up through the right heel, so you reach the starting position. Perform 12 reps for each side – three or four sets.

Split squats are worth some attention too, especially since they go a bit further. Not only do they give you a firmer and rounder butt, but they also improve your balance – a great bonus. Take a large step forward with the left foot. Make sure the weight is evenly distributed. Bend the knees and squat. Stop when the left thigh is parallel to the floor. Push up through the left foot. You need to perform 12 reps for each side – three or four steps.

Finally, step-ups are just as effective, and they will also challenge your cardio condition. They will improve your movement and give you more flexibility too. You will need a step in front of you. Starting with the left foot, step up on the step – it could be a bench as well. Once the foot is on the bench or step, use the right one to lightly touch the surface or perhaps swing it forward. Move back in reverse order. Do the same for each side.

Bigger glutes without weights

Some exercises for thighs and buttocks without equipment will mostly work on the size and shape, while others will give you a good tone. The Superman exercise works on both of them. It works on everything related to your butt. You can also squeeze glutes as you exercise, only to come up with even better engagement.

You need to lie on the floor face down. The arms and legs should be extended. Lift the chest a little without any support, but also the legs. Raise the legs as high as they can go. The neck should be in a neutral state. Return to the starting position. You can perform more repetitions because the exercise is simple and quick.

If you hate squats because they put some pressure on the lower back, the bridge is the ideal alternative. It works on your hamstrings and glutes, but it puts no pressure on the back. All in all, lie on the ground. Bent your knees and keep the feet on the floor. Arms are by your side and palms face the floor.

Push through the heels and raise the body off the floor. You should be in a straight position between the knees and upper body. The upper back, neck, and head stay on the ground though. The position looks like a triangle, as you only lift everything between the upper back and feet. Squeeze the glutes while you are at the top for more effectiveness.

Finally, the clamshell is also among the exercises for thighs and buttocks without equipment that targets gluteus medius. It is simple, easy to perform, and extremely effective. You need to lie on the left side – keep knees bent and legs stacked one on top of the other. Bend your left arm and bring the hand to your head – good for balance.

Lift the left leg as high as you can, but while keeping knees bent and your feet together. Return to start in a slow movement – a couple of seconds. Perform 12 repetitions and switch sides – three or four sets are more than enough.

How to lose thigh and buttocks fat fast

Butt fat is easy to lose. While the above-mentioned exercises add to muscle and inevitably burn fat, there are other things you can do to rush the process.

  • Running – it burns fat throughout the whole body and not just on the thighs and buttocks. This is one of the most effective exercises out there, regardless of your fitness level.
  • HIIT – another great type of workout to challenge your cardio and burn fat like there is no tomorrow.
  • Step climbing – you can do it in a park or a skyscraper, not necessarily on a step climber in a gym.
  • Lunges – great for stretching before a workout, but also to move, disturb and burn some fat.
  • One leg deadlifts – such exercises are great for more tone, but also for less fat.
  • Lateral walks – ideally, you should do this in a gym, but it also works in the open field.

Keep an eye on your diet too – less carbs, more protein. Reduce stress and get enough sleep.

How can I tone my thighs and bum without squats?

The above-mentioned exercises for thighs and buttocks without equipment do bring in a few squat variations, but there are others you can do as well.

Broad jumps may seem basic – indeed, they are. But they are also effective. You need to squat a bit – not a full squat, just to have some space for the jump. Jump as high as you can and land softly on the balls of your feet.

Side lunges may seem similar to squats, but they work differently. Perform the classic lunge, but do it sideways – as you go down on one side, push the butt as far as you can. Perform side lunges in both directions.

The upward plank is similar to the bridge, only it works on your core too. You will need to face the ceiling and start low. Push yourself up and keep a straight line. Bend the neck backwards for a proper alignment. Stick to 10 seconds at first and increase the plank duration as you gain more experience.


Bottom line, the above-mentioned exercises for thighs and buttocks without equipment will definitely change the shape and texture of your butt. Since you can do them at home, half an hour to an hour a day in front of the TV or with your favorite music on will do.

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