The Best Lower Body Workout for Legs and Butts


If you want your legs and butt to the best part of your body, you’ll need to add this workout to your fitness routine. 

Toning your legs and butt is an easy process when you have a workout that does it for you. Our lower body workout will get you the results you’ve been dreaming about, so you can take the Instagram selfies you can’t stop looking at. Grab your workout mat, your water, and yourself – let’s get ready to workout!

Workout Accessories for Burning Extra Calories

You can burn more calories by adding workout accessories like weights. The more work you put in, the more calories you burn. By adding ankle weights, dumbbells, or kettlebells you get more out of your workout. If there are workouts where you’re going to be exercising on the floor, you’ll need an exercise mat

Also, the more comfortable you are, the more you’ll focus on your workout and not continually pulling up your pants/shorts. That’s why it’s imperative to have comfortable workout shoes and good workout clothes. This is the ultimate combination for a great workout session. Don’t forget your water bottle!

Benefits of Lower Body Exercise

There are so many benefits to working out your lower body, including: 

  • Improving metabolism rate. 
  • Improving overall fitness capability. 
  • Improving your mood and stress. 
  • Reducing chronic or temporary joint pain. 
  • Enhancing weight loss. 
  • Engaging all lower body muscle groups for gains. 
  • Strengthening your core muscles. 

Building a Workout Routine for Your Lower Body

What you do during your workout and how often you do it are the two most vital aspects of working out your lower body. Consistency is what builds gains. So, make sure to work on your lower body at least three times a week to see the results you want. Rest is important, so don’t overdo it even if you’re tempted. Your muscles need to recover and so do you. When you’re feeling sore, grab a foam roller, some Tiger Balm, or a personal massager

1. Curtsy Jump – 1 set, 30 secs on each side

Lower body Workout - Curtsy Jump

Curtsy Jump is the first exercise you’ll do. Like most exercises on this list, it’s considered a high-intensity interval training (HIIT) exercise. With the Curtsy Jump, you jump side to side for 30 seconds on each side, with each set taking only one minute.

Take note all workouts require good footwear and a premium quality workout mat to absorb the shock of your feet repeatedly hitting the floor. If you find you’re having foot pain, switch up your shoes immediately. You should feel 100% comfortable while working out. Being comfortable allows you to maintain your concentration and give your all. 

2. Side Leg Deadlift + Toe Tap – 1 set, 30 secs on each side

Lower body Workout - Side Leg Deadlift

The Side Leg Deadlift + Toe Tap works your core, glutes, and legs. This will improve strength and stability in your lower body. It’s safe to say you’ll be feeling the burn the next day, which is where a foam roller will help you immensely. You might look awkward using it, but it’ll feel amazing. 

For this workout move, begin by standing with your feet slightly wider than hip-width apart and then bend one knee to the side while keeping the other leg straight. From there, you reach down with the bent knee and tap the floor with your toes before returning to the starting position. This motion is repeated for 30 seconds on each side for a total of 1 set.

3. Lateral Lunge + Toe Tap – 1 set, 30 secs on each side

Lower body Workout - Lateral Lunge

The Lateral Lunge + Toe Tap is an exercise that improves the overall strength of your glutes, quads, and hamstrings. Plus, it’s low-impact so it’s ideal for those looking to add intensity without putting too much strain on their joints – which we love! This is why we can’t stress the importance of a soft, thick workout mat. You’ll be surprised at how much happier your joints are. 

4. Kick Back Lateral Raise – 1 set, 30 secs on each side

Lower body Workout - Kick back lateral Raise

The Kick Back Lateral Raise helps strengthen your shoulders and upper back muscles. All you need is a resistance band, and you’re ready! If you don’t have a resistance band, dumbbell weights will work, too. 

Start by standing with your feet slightly wider than shoulder width apart. Hold the weight or resistance band in both hands with arms extended out to the sides at shoulder height. Keeping your arms straight, kick one arm back while simultaneously lifting the other arm up until it is parallel with the floor. 

Hold this position for 30 seconds before switching sides and repeating on the opposite side for another 30 seconds. Make sure to keep your core engaged throughout this exercise for best results!

5. Squat Jump – 1 set, 30 secs

Lower body Workout - Squat Jump

To do a squat jump, start in a standing position with feet shoulder width apart. Lower yourself into a squat position, making sure to keep your back straight and chest up. Then jump as high as you can while keeping your arms outstretched for balance. Land softly on the balls of your feet and immediately go into another squat before jumping again. Interested in burning an extra few calories? Slap on some hand and/or leg weights. When you add heavy weights to your squat jump, you’ll be sweating and working harder. The harder you work, the more calories you can burn!

Lower Body Workout - Toned Legs and Butt

6. Squat with Side Kick – 1 set, 30 secs on each side

Lower body Workout - Squat with Side kick

Squats with side kicks can be done in a variety of ways, but the basic technique is the same. To do a squat with a side kick, start by standing with your feet hip-width apart and your hands on your hips. Bend at the knees and lower yourself into a squat position. From there, lift one leg out to the side and hold for 30 seconds before switching sides. Repeat this 1 set of squats with side kicks to complete the exercise.

Level up your squats with weights. For these squats, ankle weights can take this workout up several notches. For beginners, stay around 3-5lbs. You can adjust the amount of weight as you go. 

7. Rainbow – 1 set, 30 secs on each side

Lower body Workout - Rainbow

The Rainbow move can help you develop better overall posture, balance, and coordination. You’ll be on the ground for the Rainbow, so don’t forget your workout mat. There are various mats available to adjust to your personal preference. 

When executing this workout, keep your core tight, and your raised foot straight. Don’t point out your toes. 

8. Reverse Lunges – 1 set, 30 secs on each side

Lower body Workout - Reverse Lunges

Stand with your feet shoulder-width apart and step back with one foot so that you are in a lunge position. Make sure to keep your front knee over your ankle and your back knee close to the ground. Hold for 30 seconds on each side while keeping your chest up, shoulders back, and core tight. Now, drink some water! If you don’t already have one, make sure to buy a personal reusable water bottle. 

9. Squat Pulse – 1 set, 30 secs

Lower body Workout - Squat Pulse

Squat pulses involve performing a full squat with a pause at the bottom for 30 seconds. Then repeat for 1 set. Posture is vital when it comes to squat pulses. To have good posture, you need to make sure you have the best workout shoes

Like we mentioned, good workout shoes are imperative to having a comfortable, focused workout. Bad workout shoes can make you hate working out and you don’t want that! It’s worth it to invest in good shoes if you’re going to be working out your lower body. 

FAQ – Lower Body Workouts

Everything you need to know about lower body workouts can be found below. You’ve got questions about working out your lower body, we’ve got the answers. 

Can flabby thighs be toned?

Yes, absolutely! Flabby thighs can be toned if you put in the work! The best way to tone flabby thighs is by focusing on lower body workouts, especially squats. While working out with help, make sure you maintain a healthy weight, add collagen peptides to your diet, and stay hydrated with a personal water bottle!

How long does it take to tone flabby thighs? How long does it take to tone your glutes?

On average, you’ll see results within 2-3 weeks for toned legs and glutes. Keep in mind that everyone is different. You should notice a change in overall stamina and shape within several weeks.

Can I workout my glutes everyday? 

You can workout your glutes everyday, but training a maximum of three times a week is more than enough if your goal is to get bigger, more defined glutes. 


Do glutes grow with weights or reps?

Your glutes will only grow if you are lifting heavy weights for at least 8-10 reps. You need to focus on heavy weights and high reps for getting that big booty. This is called progressive overload and helps you build glute muscles.

What supplements should I take to build glutes?

The best supplements for building glutes are creatine, vitamin D3, and protein (lots of protein). By adding these three vitamins to your diet and targeting your lower body, you can achieve building your glutes. 

Lower Body Workout

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