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This 9-Move Workout Will Transform Your Legs and Butt

Fitness Editor
Dominic is a sports journalist and personal trainer and writes fitness articles for our magazine. He also makes free workout plans for our site.

Your glutes and thighs are the biggest and strongest muscles in your entire body. And a solid core is nothing to sneeze at, as that’s what keeps you upright all day. Having a set of moves that works all the right muscles is key to strengthening your thighs, abs, and butt. We’ve got the best exercises in the perfect order to get you making strides in all three areas.

The first part of our abs butt and legs workout is designed for bodyweight training at home, whenever you’re up for it. Meanwhile, the second part is for anyone who does their workouts at the gym.

What Are Abs, Butt, and Legs Exercises?

A varied fitness routine should include an assortment of ab, butt, and leg workouts. There are a ton of different physical activities that train these muscle groups and so many different ways to arrange the exercises.

In general, an ab, butt, or thigh workout is any exercise that puts some of the focus on one of these regions—even those that normally focus more on other parts of your body, like planks or push-ups. Keep reading to discover some of the most common ab, butt, and leg workouts.

Along with doing the right workouts, eating a balanced diet is absolutely essential to seeing the results you’re looking for. To lose fat, you need to eat fewer calories than you burn. On the other hand, you might need to consume more calories than you normally would in order to gain muscle. Most importantly, protein is the building block of muscles and is key to seeing progress in muscle development. And our Shape Shake 2.0 can help you get all the protein you need in no time at all.

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How Effective Are Ab, Butt, and Leg Workouts?

This all depends on the intensity and frequency you do your ab, butt, and thigh workout. No one can guarantee you’ll make quick progress simply because every person’s body is different. While one person may build up leg muscle quickly, another might hit ab muscle development first. No matter your body type, incorporating these types of workouts into your regular routine will lead to progress!

When you do an abs butt and legs workout, it’s also important that you follow the order and length we’ve set out. That means doing the right number of reps on each side, working out for long enough, and giving yourself enough rest time between sets. Not only does this optimize your fat loss; it also targets and trains specific muscles.

9 Moves for Your Abs, Legs, and Butt Workout

Always try to do a 10 minute warm up before doing any ab, thigh, or butt workout.

1. Plank With Twist


gif gainage rotation

Difficulty: medium

Works: core stability and balance

Watch out for: Don’t lower your hips as you twist. Keep your entire body tight the whole time.

Easier version: basic plank, no twist

Harder version: Keep one foot in the air throughout the exercise.

2. Leg Lifts


cuisse abdo fessier : gif LEVÉ DE JAMBES

Difficulty: medium

Works: abs and psoas muscle (hip flexor)

Watch out for this: Keep your back flat against the mat at all times.

Easier version: Keep your knees bent.

Harder version: Push your pelvis up towards the ceiling while your legs are in the air.

3. Mountain Climbers

Mountain Climbers

Difficulty: medium

Works: core stability, psoas muscles, shoulder stability.

Watch out for this: Your upper body shouldn’t move – only your legs. Keep your shoulders, chest, and hips in a straight line the whole time.

Easier version: Slow it down. Rather than “running” from one foot to the other, “step” so that your back foot is planted before you move the other one.

Harder version: Keep one arm in the air while you move.

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4. Sumo Squats

Sumo Squats

Difficulty: medium

Works: leg and glute muscles

Watch out for this: Keep feet shoulder-width apart.

Easier version: Move your feet closer together.

Harder version: Raise yourself up onto your toes as you come up from each sumo squat.

5. Around-the-World Lunges

fentes autour du monde

Difficulty: hard

Works: quads, hamstrings, glutes; balance.

Watch out for this: Keep your knees behind your toes as much as you can.

Easier version: Do each lunge in isolation, always returning to the starting point.

Harder version: Keep your chest lifted high. Bring your knees up as close as possible to your chest before each lunge.

6. Squat Jumps

Squat Jumps

Difficulty: hard

Works: leg muscles, glutes; balance.

Watch out for this: When you land, lower yourself to the squat slowly and evenly. Never stop moving between squats.

Easier version: Stay standing. Squat and stand up again, without jumping.

Harder version: High knees squat jumps! Pull your knees up towards your chest as you jump.

7. Back Hyperextensions

Extension lombaire couché

Difficulty: easy

Works: glute and back muscles.

Watch out for this: Keep your movements slow and steady.

Easier version: Keep your hands on the ground.

Harder version: Instead of raising everything at once, alternate which arm and leg you raise, as if you’re swimming.

8. Glute Bridges


Difficulty: medium

Works: gluteal muscles.

Watch out for this: Keep your hands perpendicular to your shoulders.

Easier version: Lie on your back and keep your shoulders on the ground as your starting position. Keep your knees bent and your thighs parallel.

Harder version: Lift one leg in the air with toes pointed to make it a single leg glute bridge.

9. Standing Hip Abduction

Abduction hanche debout

Difficulty: medium

Works: thigh and glute muscles; balance.

Watch out for this: Keep your core engaged as you lift and lower each leg.

Easier version: Do this move next to a wall for balance support.

Harder version: Use a resistance band to increase the challenge.

At-Home Workout for Abs, Butt, and Legs

Our free home workout for your abs, butt, and legs doesn’t need any equipment. Based on the Tabata method, you’ll use only your own body weight to build up a sweat.

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You’ll be amazed at how quickly you make progress with this workout. You’ll also experience something called the afterburn effect, which is when the body continues to burn calories well after an intense workout. But before diving in, it’s important to take the time to ensure your muscles are warmed up and ready for the coming challenge. And during the workout, always remember to take your time and do the same amount of reps on each side.

Exercise Time Break
Mountain climbers 20 seconds 10 seconds
Squat jumps 20 seconds 10 seconds
Glute bridges 20 seconds 10 seconds
Plank with twist 20 seconds 10 seconds
Around-the-world lunges 20 seconds 10 seconds
Back hyperextensions 20 seconds 10 seconds
Leg lifts 20 seconds 10 seconds
Sumo squats 20 seconds 10 seconds
Standing hip abductions 20 seconds 10 seconds

We’ve taken the time to ensure that an able-bodied person can do each of these exercises at home without any equipment. Talk with us if you’re interested in modifications for limited mobility.

Gym Workout Program for Legs, Butt, and Abs

This plan is for you if you save your sweat sessions for the gym. You’ll need access to a handful of pieces of equipment, like certain machines and dumbbells,  but nothing you can’t find at your usual club.

Though this plan is primarily designed to strengthen your abs, butt and legs efficiently and sustainably, it will also improve your general endurance abilities over time.

Once again, before doing this (or any) workout plan, always take a brief warm-up period to get your muscles going. Walk on a treadmill for 10 to 15 minutes to get your juices flowing, or practice dynamic stretching to increase your heart rate while loosening stiff muscles.

Exercise Sets Repetitions
Russian twists (abs and core) 3 8 – 12 reps on each side
Thigh lifts (outer and inner thighs and butt) 3 8 – 12
Leg lifts (butt and legs) 3 8 – 12
Glute bridge or single leg glute bridge (abs, core, and butt) 3 8 – 12
Standing hip abduction (legs) 3 8 – 12
Machine abductors (inner thighs) 3 8 – 12
Machine abductors (outer thighs) 3 8 – 12
Suspended leg lift (abs and torso) 3 8 – 12

We recommend taking a 1- to 2-minute break between each set to allow yourself to recover without losing steam.

A set of hands brushes on some chalk powder before doing an abs butt and legs workout

Workout Frequency

At least one day off is necessary between sessions to give your muscles enough time to recover. In general, we don’t advise training one muscle group more than two or three times a week. If you do, you may be more prone to injury and less able to recover quickly. A little rest will actually make it easier to train harder during your next workout.

All this hard work is for nothing if you’re not also giving your muscles the nutrients they need to grow properly. Our Whey Protein Shake has all the nutrients that will make your muscles feel their best after an intense sweat sesh, or whenever you need a quick and filling snack.

Working out and eating well go hand in hand when it comes to reaching your fitness goals. Above all, consuming enough protein is essential for healthy muscle development. And there’s no easier way to fulfill your daily needs than with our super tasty Whey Protein shake.

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Ab, Butt, and Thigh Workouts: Our Conclusion

  • Effective abs, leg, and butt exercises can be done with or without equipment and at home or in the gym.
  • Give each muscle group a day-long break after an intense workout to ensure it has enough time to fully recover and regenerate.
  • How quickly you see progress depends on numerous factors including age, weight, and height.
  • Your workouts should be varied to be challenging. Always remember to slow down when necessary and take the right amount of reps on each side.
  • Eating a well-rounded diet with plenty of protein is critical to achieving your muscle-building goals.

Take your ab, butt, and leg workouts further with foodspring:

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