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 / interval timer / step (optional)

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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8 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?

  3. Sol  December 29, 2019

    Where in the page is the instructional video for all but no thighs program.
    I opened the page in safari and chrome but there is no video.

    • Erin Milller  December 30, 2019

      Hi Sol, So sorry! I just fixed it. You should be able to see the video now 🙂 Thank you!

  4. Ana  January 22, 2020

    Can I change the reps and add weights to this workout? How many days a week should I do it?

    • Erin Milller  January 23, 2020

      Hey Ana! Yes, absolutely! Feel free to customize any of our workouts. We recommend performing this routine at least twice per week, but you can feel free to do it as often as you’d like 🙂


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