All Butt No Thighs Workout

Isolate your butt with these moves.

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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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. 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.

    1. 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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