Top 21 Thigh and Glute Exercises for Women

The Best Exercises for Your Thighs and Glutes

Many a woman’s fitness goals center on getting firm, toned butt and thighs. However, the butt and thighs are two of the hardest areas to lose excess weight.Many of us gain the bulk of our weight in out lower bodies, unfortunately it’s the same area where the body likes to hold on to weight…you know…in case you’re starving or something. While butt and thigh fat won’t kill you, it can make your life feel like it’s longer, but with  the right resistance workouts your butt and thighs will will have the nice toned, shapely, firm look you’re looking for.

1. Ball Squats

Ball squats are a simple and effective workout  and is a great workout for those new to weight training. Squats target all the major muscles in the lower body including the gluteus maximus, hamstrings, quadriceps and calves. Begin ball squats by placing a stability ball against the wall and centering it on your lower back. Stand with your feet shoulder width a part and slightly out in front of you. Bend your knees at a 90-degree angle and pause at the bottom of the squat. Return to the starting position and repeat for 12 to 5 reps for three to four sets.

2. Dumbbell Step Ups

Dumbbell step-ups are great for the quadriceps while also working the hamstrings, glutes and leg muscles. Step-ups are very simple to execute but pack a heck of a punch. To begin, grab a set of dumbbells at a weight you find comfortable. Next, stand in front of the step and with your left leg step on the bench bringing your right leg up behind you. Finally step down with your right leg and repeat. Complete 12  to 15 reps on each leg for two to four sets.

3. Static Lunges

Lunges are another total lower body workout that targets the butt, thighs and hips. Begin lunges with your hands on your hips, your left foot forward and your right foot positioned behind you.  Lower your body towards the floor, keeping your torso straight and your abs tight. Make sure the front knee is at a 90 degree angle and doesn’t extend over the toes. Return to starting position. Complete 10 to 15 reps on each leg for 2-4 sets.

4. Stiff Dead Lifts

Stiff dead lifts target the hamstrings, but also work the butt and lower back muscles as well. Begin stiff dead lifts by choosing a set of dumbbells or a barbell at weight you fill comfortable using to complete the workout. Nest stand straight up with feet shoulder width a part. Bend at the hips, lowering the dumbbells or bar to the top of you feet. Keep your back flat and not rounded. Lift the bar, returning to an upright position making sure to pull your shoulders back at the top of the lift. Repeat. Complete 8 to 10 reps for 2-4 sets.

5. Sumo Squats

6. Ple Squats

7. Jump Squats

Lower Body Exercise Wrap Up

Alright there you have it. Complete these workouts twice a week and you’ll be on your way to having the but and thighs us black ladies are known for. And the best part? They can all be done from home. Remember to consult your doctor before you start any fitness program. Happy exercising!

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