Leg and Butt Workout for Women: Best Lower Body Exercises

Dr. Susan Evans
leg and butt workout for women

In this article, we will cover all aspects of leg and butt workout for women, as well as show the best lower body exercises. Let’s also touch on the difference between the female body and the male.

A tight butt and slender hips are every girl’s dream.

Unfortunately, just being slim is not enough to achieve these results.

After all, the relief of the body, including the gluteal region, is formed by working out various muscle groups.

Only the right combination of exercises for the buttocks and legs can achieve the desired result.

You will need to perform them regularly, so that we do not lose shape and the results that are achieved.

Differences between Female and Male Body

The female body differs from the male not only in the structure of the genital organ, but also in the endocrine system.

Various hormones affect all other systems during the formation of the body, which leads to serious differences between men and women.

With normal hormonal balance, the average woman:

  • Has a less dense physique than a man with a similar diet and physical activity. Testosterone is responsible for gaining muscle mass, this is a hormone which is much less found in the female body than in the male.
  • Observes the appearance of excess weight primarily in the buttocks and thighs. In men, excess fat is deposited on the abdomen, which is called abdominal obesity.
  • Less physically in terms of hardness, but at the same time the females muscles are more stretchable and their joints are more mobile. It is no coincidence that women’s workouts are complemented by exercises from yoga, Pilates and other practices that require a certain amount of flexibility even for a beginner.

These parameters are taken into account when creating exercises. The task is one; to create the maximum range of motion and provide a load on the muscles of the desired group. And secondly, at the same time, do not cause fatigue within training.

butt and thigh workouts for women

Features of Leg and Butt Workout for Women

When training as a women, you need to take into account the special conditions of the body.

Exercise is contraindicated:


Even if this period is painless, physical activity will increase the risk of blood loss and subsequent anemia.

Even during this period, the body is unable to “soberly” track pain sensations due to the altered hormonal balance and the risk of sprains or other injury increases due to edema and the changes in blood clotting factors.


Women in this position, are shown physical activities, but only within those limits and normal ranges that are agreed with the gynecologist.

Squats, leg swings and other active exercises will have to be excluded, even with safe bearing, simply to minimize risks.

For this period, it is better to find a more suitable activities such as: swimming, yoga, pilates, etc.

After Childbirth

Bringing the body back to normal after pregnancy and childbirth is a sore subject for many young mothers.

But in pursuit of a beautiful figure, you should not start visiting the gym in the first weeks after discharge from the hospital.

The first recovery period should be completed first. Better yet, consult with your healthcare professional and personal trainer to be advised if you are ready for physical activity.

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This is necessary to draw up a new program, because the nervous, cardiovascular and endocrine systems have undergone major changes.

There are no age-related contraindications for such exercises. They are allowed to be performed by both adolescents and women over middle age.

Exceptions are situations when a person has a doctor’s ban on certain loads or sports in general.

lower body exercises for women

The Best Lower Body Exercises for Women’s Workout

Before classes, it is worth noting the specifics of exercises for the buttocks and legs.

Training for certain muscle groups makes them work harder than others.

But this does not mean that the load on the neighboring muscles will be excluded, because they will still participate in the exercise.

Therefore, it is worth combining squats, bends and other exercises to achieve the desired effect.

Also, alternating different positions will help you to not get bored during your training.

For some of the exercises, you will need a barbell and dumbbells.

Others can only be performed in the gym, because only gyms have these special simulators.

For others, a flat surface or a gymnastic rug is enough, which allows them to be performed in many different places, even at home.

Butt Exercises

Glute Bridge

For the exercise, you will need a gymnastic mat, if desired, a barbell, which is needed to increase the load for more experienced fitness ladies.

The starting position (hereinafter, etc.) is lying on the back with legs bent at the knees. At the same time, the feet should be shoulder-width apart. Leaning on the feet and upper back, you need to raise the pelvis and stay in this position for a few seconds. Exhale, return to starting position and repeat. When adding a barbell, rest the bar on the hips and hold it with your hands.

Dumbbell Swing

In the gym, you can replace them with a crossover trainer.

Within this exercise, the legs should be shoulder-width apart, while slightly bent at the knees, the body is tilted forward. Hands with the projectile object (kettlebell or dumbbell) are located between the legs and brought back. Straighten out of the semi-squat while swinging the projectile object or the crossover handle to the level of the collarbones. During the exercise, tighten the buttocks harder and make sure that the hip joint works mainly, and not the knees.

Hip Thrust

A bench or a fixed self-made fixed elevation object acts as a support.

The exercise is similar to the gluteal bridge, but in the starting position, due to the elevated position of the back, the initial stage is more difficult.

The task is to prevent deflection in the lumbar spine and at the same time strongly strain the buttocks. Next, you need to lift your pelvis up until you get a “bridge”.

The exercise can also be complicated by a barbell that you need to hold with your hands.


Most women do this exercise wrong.

To work out the gluteal muscles, you will need to spread your legs shoulder-width apart and after that, push your feet apart, as if twisting each leg slightly forward.

You need to squat slowly, while leaning the backside and straining the buttocks and tilting the body slightly forward.

You don’t need to bend your knees completely. At the lowest point, you will need to freeze for 2-3 seconds and slowly straighten up.

If desired, the exercise is supplemented with a barbell. It is held on the back of the shoulders, holding it with the arms bent at the elbows.

Hip Exercises

Pistol Squat

It requires basic physical fitness, good balance and stretching.

Initial position – standing on one leg, while the second leg is bent at the knee. Sit down slowly while straightening the bent leg forward. Freeze for 2-3 seconds, slowly realign.

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For the first time, you can use the support for the hands, the main thing is not to lean on it when returning to a prone position.

Jump Squat

Initial position – squat with legs apart and the body bent forward. The arms are also extended forward. Sharply straightening your legs, jump up while stretching your arms in the same direction. Land in a semi-squat and repeat the exercise again.

Donkey Kicks with Band

You will need an appropriate trainer or regular fitness band for the exercise.

Fix the band around a fixed base and tie it around the narrowest part of the leg.

Lie on your stomach with your arms extended forward and at the same time pushing back so that the elastic is slightly stretched.

Then slowly bend and unbend the leg tied to the elastic band, while straining the lower body.

After completing the required number of approaches, change the working leg.

It is important to wear a tight or thick sock or pants, so that the band does not cut into your leg.

It is important to wear a tight or thick sock or pants, so that the band does not cut into your leg.

Clamshells with Band

You will also need a fitness band for this exercise. It is folded in half and fixed around the legs just above the knees. The resulting “band” should not dangle.

Next, you need to lie on your side or back and then try to spread your legs to the sides.

During the first stage of the exercise, the main thing is to do everything slowly and not let the pressure of the elastic band connect your legs together again.

Hold this open position at the top point for 2-3 seconds. Smoothly return to the starting position slowly while straining your legs.

Exercises for Inner Thighs

Lying Straddle Stretch

Lie with your back down on the mat, raise your legs perpendicular to the body.

Stretch your arms along the body and give them an additional point of support for the body. Pull the toes of the feet towards you and slowly spread your legs to the sides. Freeze at the lowest point for a moment, return to the starting position and repeat.

Standing Side Kicks

Stand up straight, tilt the body forward slightly. Use a fixed vertical bar or other fixed supports for balance.

Slowly extend your leg to the side, keeping both the working leg and the other leg straight. Reach the top point, slowly lower the working leg back down and repeat. This should be done in the same fashion for the second leg after.

May be completed with a fitness band or crossover. The main thing is not to forget to strain your legs during this exercise.

Inner Thigh Machine

This exercise can only be performed in a hall or gym on a special simulator.

The main thing is to do all the stages slowly and smoothly, avoiding sudden jerks when returning to the starting position.

To replace the expander, you will need two fitness bands.

Each of them is attached with one side to the thigh, and the other to a stable base.

Sit on a chair with your legs wide apart. In this case, the rubber bands should not dangle. Bring the hips together and slowly return them to the starting position, without letting the fitness machines or in this case bands, do all the work for the thigh muscles.

Deep Squats

To train the inner thigh, you will need to spread your legs wider than your shoulders and turn your shoes in different directions so that the feet form a straight line.

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Then slowly and smoothly perform squats, while dropping as low as the current stretch will allow you to.

To complicate the task, the heels can be closed, but this will require experience and gymnast training.

Quad and Calf Exercises

Leg Press

This exercise is suitable for performing in the gym on a special apparatus.

Lie on your back, with your feet resting on the upper part of the working platform of the simulator. Next, bend and unbend your knees, keeping a comfortable pace.

It is important to strain the muscles of the lower leg, but not the feet and even more so the toes, this exercise will isolate the leg muscles more if the heals of the feet are under most pressure. To increase the load on the buttocks, you can spread your legs shoulder-width apart and spread your feet to the sides.


This exercise can be performed both forward and to the sides.

Initial starting position – standing with your legs shoulder-width apart. Next, take a step forward, while bending the working leg at the knee and leaning your weight onto it. Straighten the other leg, if possible, without lifting the foot off the floor. Freeze for a few seconds, return to the starting position and then repeat for the second leg.

By complementing this exercise with a barbell, you will need to hold the weighted object with bent arms behind your back. During the lunge, you will need to tilt the body forward slightly to help balance with the extra weight.

Standing Kickbacks

This exercise will require support from the arms. This support should be located at waist level and at the same time serve to maintain balance, and not transfer the load from the legs.

Initial position – standing straight, legs together, toes slightly turned outward. Slowly take your working leg back, while leaning slightly forward. Make sure that both limbs remain stable. Hold this position at the top point for 2-3 seconds, smoothly return to the starting position and repeat.

The same exercise can be performed in the gym using a crossover machine to allow extra load to be placed on your working leg. In this case, the lower cable is fixed onto the ankle of the working leg.


Performed with a barbell. Put the barbell on the floor, place your hands on the bar. Spread your legs shoulder-width apart with your feet apart and lean forward, slightly bending your knees. Straighten up, holding the bar in front of you with lowered hands. Hold this position for 2-3 seconds, gently lower back down and repeat.

It is important to keep your back straight and a correct posture at all times, start by lifting with your legs, keeping the back straight. When your legs are fully straightened extend your torso and lift with a straight ridged back.


Each of the training methods has its own advantages and disadvantages.

Self-study at home is available, but only to those women who have an apartment where there is a free space for training.

It is not safe to practice in a home with children or pets present.

At the same time, many are ashamed of their figure and therefore refuse to visit the gym, this is why home workouts have become more popular.

Individual lessons can help this situation, but they are often too expensive.

The best solution is to visit the gym once a week to monitor the correctness of the exercises.

All other days, you can do the exercises at home, having previously equipped yourself with a safe place for exercise.

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