8 Simple Lower Body Workouts That Target Thighs and Glutes

If you’re looking to sculpt and tone your thighs and glutes, you’re in the right place. 

Whether you’re trying to boost your fitness routine, change up your workout, or simply want to feel more confident in your own skin, these exercises are perfect for targeting your lower body. 

And here’s the thing: you don’t have to spend hours at the gym to see results. You can do these workouts anywhere—at home, at the gym, or even in a park. 

They’re simple but effective and will get your legs and glutes feeling stronger and looking more toned.

 

8 Simple Lower Body Workouts That Target Thighs and Glutes

Let’s dive into 8 exercises that will seriously work your thighs and glutes, and get you moving toward those fitness goals.

 

1. Squats

Squats are one of the best exercises for targeting your thighs, glutes, and core. This simple move works a lot of muscles at once, making it a great addition to any workout.

How to do it:

  • Stand with your feet shoulder-width apart and your toes slightly turned out.
  • Lower your hips back and down as if you’re about to sit in a chair. Keep your chest up, and make sure your knees don’t go past your toes.
  • Go as low as you can while keeping good form, then press through your heels to return to the standing position.
  • Repeat for 12-15 reps, performing 3 sets.

Why it helps: Squats target your quads, hamstrings, and glutes. They’re a foundational exercise that helps build strength and shape in the thighs and glutes.

 

2. Lunges

Lunges are another great way to target your thighs and glutes, and they’re also perfect for improving balance and stability. 

They engage your lower body muscles one leg at a time, allowing you to focus on form and targeting each leg.

How to do it:

  • Stand tall with your feet hip-width apart.
  • Take a big step forward with your right leg and lower your hips until both knees form 90-degree angles.
  • Keep your front knee over your ankle (don’t let it go past your toes), and push through your front heel to return to the starting position.
  • Alternate legs, and repeat for 12-15 reps per leg, doing 3 sets.

Why it helps: Lunges work your quads, hamstrings, and glutes. They also help with muscle imbalances since each leg works individually.

 

3. Glute Bridges

Glute bridges are fantastic for isolating and strengthening your glutes. They’re simple but powerful, especially when you really focus on squeezing your glutes at the top.

How to do it:

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Press through your heels and lift your hips toward the ceiling, squeezing your glutes as you raise your hips.
  • Hold for a second at the top, then lower your hips back down with control.
  • Repeat for 12-15 reps, doing 3 sets.

Why it helps: Glute bridges are one of the most effective exercises for isolating your glutes. They also work your hamstrings and lower back, promoting a strong and toned lower body.

 

4. Step-Ups

Step-ups are a great exercise for building strength and stability in your glutes and thighs. If you have a step or a bench, you can make this exercise as intense as you need to.

How to do it:

  • Find a step or bench and stand in front of it.
  • Step up with your right foot, pressing through your heel to bring your left foot up onto the step.
  • Step back down with your left foot, then your right.
  • Repeat for 12-15 reps on each leg, doing 3 sets.

Why it helps: Step-ups target the glutes, quads, and hamstrings, and they also help improve balance and coordination.

 

5. Donkey Kicks

Donkey kicks are a great way to target your glutes, and they’re simple enough to do without any equipment. You can do them on all fours, making them a great addition to a home workout routine.

How to do it:

  • Start in a tabletop position with your hands under your shoulders and knees under your hips.
  • Keeping your knee bent at a 90-degree angle, lift your right leg toward the ceiling, squeezing your glutes at the top.
  • Lower your leg back down without touching the floor, then repeat for 12-15 reps per leg, doing 3 sets.

Why it helps: Donkey kicks primarily target your glutes, but they also engage your core and lower back. This exercise is excellent for toning and shaping your glutes.

 

6. Bulgarian Split Squats

Bulgarian split squats are a more advanced version of lunges that focus on your glutes and thighs while also improving flexibility and stability. They’re great for targeting your legs individually.

How to do it:

  • Stand about two feet in front of a bench or elevated surface.
  • Place your right foot on the bench behind you, then lower your body until your left thigh is parallel to the ground.
  • Push through your left heel to return to standing, then repeat for 12-15 reps on each leg, doing 3 sets.

Why it helps: Bulgarian split squats target the quads, hamstrings, and glutes, and they really force your glutes to do the work, especially if you focus on the back leg. This exercise also challenges balance and stability.

 

7. Side Leg Raises

Side leg raises are a simple but effective way to target your outer thighs and glutes. It’s a great exercise to add to your routine if you want to target the smaller muscles around your hips and glutes.

How to do it:

  • Lie on your side with your legs straight and your head resting on your arm.
  • Lift your top leg toward the ceiling, keeping your leg straight and your toes pointed forward.
  • Lower your leg back down with control, and repeat for 12-15 reps per leg, doing 3 sets.

Why it helps: Side leg raises target your outer thighs and glutes, helping to tone and shape your hips. 

This exercise is especially great for strengthening the smaller stabilizing muscles around the glutes.

 

8. Sumo Squats

Sumo squats are a variation of regular squats, but they target your inner thighs, glutes, and quads a bit differently due to the wider stance. This makes them a great option for toning your thighs and glutes.

How to do it:

  • Stand with your feet wider than shoulder-width apart, with your toes pointing outward at a 45-degree angle.
  • Lower your hips back and down, keeping your chest up and your knees tracking over your toes.
  • Go as low as you can, then press through your heels to return to standing.
  • Repeat for 12-15 reps, doing 3 sets.

Why it helps: Sumo squats target the inner thighs, glutes, and quads. The wider stance puts more emphasis on your glutes and helps tone your inner thighs.

 

Final Thoughts

These 8 lower body workouts are simple but super effective when it comes to targeting your thighs and glutes. 

Whether you’re working out at home or at the gym, these exercises can be easily added to any routine to help you get stronger, leaner, and more toned. 

If you’re consistent and focus on form, you’ll start to see results in no time. So go ahead, try these moves out, and feel the burn in your legs and glutes. You’ll be glad you did!

 

How often should I do these lower body exercises to see results?

To see results, aim to incorporate these exercises into your routine 2-3 times a week. 

Make sure to give your muscles at least one day of rest between workouts to allow for recovery. 

Consistency is key, so stick with it, and you’ll start to notice your thighs and glutes getting stronger and more toned.

 

Can I add weights to these exercises for more intensity?

Absolutely! Adding weights, like dumbbells or kettlebells, can increase the intensity and help you build muscle faster. 

Start with lighter weights and gradually increase as you get stronger. 

For example, you can hold a dumbbell while doing squats, lunges, or sumo squats to make the moves more challenging.

 

Will these exercises help with reducing cellulite?

While these exercises won’t directly eliminate cellulite, they can help tone and tighten the muscles in your thighs and glutes, which may reduce its appearance. 

A combination of strength training, proper nutrition, and overall body fat reduction can contribute to smoother skin and more toned muscles.

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