The Best Home Exercises To Trim The Thighs & Lift The Butt

Believe it or not, you don't need an expensive gym membership to trim your thighs and lift your butt. Some of the best exercises targeting the thighs and butt can be performed with no equipment. Due to the fact that these two muscle groups often work together to perform everyday movements, many exercises that activate the quadriceps muscles also work the glutes.

Alternating Forward Lunge

Stand with your feet hip-width apart and your toes pointing forward. Place your hands on your hips for added balance. One leg at a time, slowly lift your foot off the floor and lunge forward, landing with the heel followed by the toes. The goal is to step far enough, so that when your foot plants on the floor, you can continue to drive your hips toward the floor and create a 90-degree bend at both knees. Push off your front leg to bring the body back to a standing position and alternate legs.

Deep Squat

Stand with your feet hip-width apart and your toes pointing forward. Extend your arms in front of you, parallel to the floor. Look straight ahead and engage your core muscles to stabilize your spine. Avoid letting your heels or toes lift off the floor as you shift your hips backward and flex at your knees to lower your body into a squat. Keep your shins perpendicular to the floor as you descend. Pause briefly once you have reached a 90-degree bend at the knees. Return to the starting position without allowing your knees to push past your toes.

Reverse Cross-Over Lunge

Stand with your feet hip-width apart and your toes pointing forward. Starting with your left leg, lunge backward and to the right, crossing behind the body. Softly land on the ball of your foot as you continue to drive your hips toward the floor without flexing forward at the hips. Pause and slowly return to the starting position before repeating on the opposite leg.

Shoulder Bridge

Lie on the supine on the floor in anatomical position. Bend your knees and flatten your feet on the floor, spaced hip-width apart. Contract the core and tighten the glutes as you slowly drive your hips toward the ceiling to balance your body weight between your shoulders and feet. Pause and slowly return to the starting position by flexing at the hips and releasing the glute muscles. You can easily increase the intensity of this exercise by positioning your feet as close to your glutes as possible.