All Butt No Thighs Workout

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Muscle isolation is all about hitting specific targets to get your results in that spot and that spot only. If you want firm arms, get prepared to perform bicep and tricep workouts. Want a sexier back? You can focus on exercises that work your back and shoulders. But our gluteal muscles are a little different; we often end up working out our thighs in addition to our butt when targeting that area.


Many butt exercises utilize our thighs, and the more you perform those workouts, the more both grow. If you are interested in having a firming and rounder butt, this workout was designed with you in mind. Our All Butt No Thighs Workout makes sure to isolate your glutes to guarantee they get all of the attention with every rep.

All Butt No Thighs Workout

Equipment Needed: yoga mat or soft surface and interval timer

What to Do: Review the exercises and video below. Perform each exercise for 12 reps, alternate on both legs when needed and rest 30 seconds in between each exercise. Rest 1 minute between each round. With each rep, make sure to squeeze the glutes tight. Complete this workout 2 times a week.

Beginner Level: Complete 2 rounds
Intermediate Level: Complete 3 rounds
Advanced Level: Complete 4 rounds


1. Plank Glute Kickback
2. Booty Blaster
3. Donkey Kick
4. Standing Kickback
5. Glute Bridge

Watch the instructional video below for correct form!


A small waist helps your butt look bigger than it is. Try some of our favorite ab workouts:
ABS H.I.I.T. Workout
Awesome Abs Challenge
Ripped Abs Workout

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4 Comments on "All Butt No Thighs Workout"

  1. Desarae  December 5, 2016

    The first video is for a regular plank. Not a ‘plank glute kickback’. Can we get a video for that move?

  2. Shery sallam  February 23, 2017


    • Kym Votruba  February 23, 2017

      Fabulous! What did you think?


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