When it comes to butt and inner-thigh exercises, there are two motions you need to familiarize yourself with--hip extension and hip adduction. Hip extension takes place when your upper leg goes from a bent to straight position. Hip adduction takes place when your leg moves from an outward to inward position. Exercises that work your butt and adductors can be done with and without equipment.
Sumo Deadlifts
Sumo deadlifts work the buttocks and inner thighs simultaneously. The anatomical names for these muscles are the glutes, sartorius, and adductor brevis, longus and magnus. Place a weighted barbell on the floor and stand behind it with your feet in a wide stance and your toes pointing out. Keeping your core tight and back straight, bend your knees and hips, and grasp the bar with an overhand, shoulder-width grip. Steadily lift the bar off the floor, come to a standing position and let the bar rest on your thighs for a full second. Slowly lower the bar to the floor and repeat 10 to 12 times.
Squat Dips
Squat dips work your glutes, quadriceps and hamstrings which are the front and rear thigh muscles. Stand in front of a chair with your back facing it. Carefully lift your right foot and place the top of your foot on the chair. Your hands should be on your hips at this point and your left foot should be about 2 feet in front of the chair. Keeping your back straight, slowly lower yourself down by bending your left knee. Once your thigh parallels the floor, stand up and repeat. After doing 10 to 12 reps, switch sides. If you own a stability ball, use that instead of the chair. If you have trouble balancing, place your hand on a wall.
Pillow Squeeze
A pillow squeeze is an isometric exercise where there is no movement. Lie on your back with your knees bent, feet flat on the floor and a pillow placed between your upper thighs. Steadily apply inward force by contracting your adductors and hold for five to 10 seconds. Release the pressure and repeat four to five times. If you are at the gym, place a medicine ball between your thighs.
Stiff Leg Deadlift
Stiff leg, or straight leg, deadlifts work your glutes, hamstrings and lower back muscles which are known as the erector spinae. Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand, shoulder-width grip. Slowly bend forward and lower the bar toward the floor. Once you feel a strong contraction in your hamstrings and lower back, stand up. As soon as you come to a standing position, squeeze your glutes forcefully and repeat for 10 to 12 repetitions.
Ball Leg Lifts
Ball leg lifts work your glutes, abs and shoulders. Place your toes on the ball and hands shoulder-width apart on the floor. Keeping your arms, legs and back straight, roll the ball toward your head until you form a straight line from your hands to your hips. While holding this position, lift your right leg as high as possible and squeeze your glutes. Slowly lower and repeat with your other leg. Alternate each leg for a set of 10 to 12 repetitions. If you are home and do not have a ball, place your toes on a sturdy chair.
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