Butt Exercises That Won't Make My Thighs Bigger

Toning and tightening your butt takes discipline and the right training protocol. If you want to work your butt without increasing the size of your thighs, you need to selectively choose your exercises. Avoid such compound exercises as squats and lunges; since they work your butt and thighs simultaneously, they won't help you achieve your goal.

Sky Bridge

A sky bridge predominately works your butt and lower back. The hamstrings on the back of your thighs get a little work, but it isn't significant enough to make your thighs bigger. Lie face-up on the floor with your heels on a chair or bench and your legs together. Slowly raise your right leg in the air so it forms a 90-degree angle with your body. Press down into the chair with your left heel to raise your hips up and push your right foot toward the sky. Once you form of a straight line from your shoulders to your left heel, hold for a full second and squeeze your glutes. Slowly lower yourself, repeat for a set of reps and switch sides.

Lying Butt Bridge

A lying butt bridge targets your glutes from a face-up position with your knees bent. Position your feet about hip-width apart on the floor and rest your arms at your sides. Steadily press down with your feet to lift your hips in the air. Squeeze your glutes forcefully for a second, slowly lower your hips and repeat.

Bird Dog

Bird dogs work your glutes from an all-fours, or quadruped, position. Before you start, position your hands straight below your shoulders and your knees right under your hips. Keeping your abs tight, lift your right arm and left leg to form a parallel line to the floor. Squeeze your glutes forcefully for a second and slowly lower your limbs. After finishing a set of reps, switch sides.

Cable Hip Extension

Cable hip extension requires a cable machine and ankle strap. Fasten the strap to your lower right leg and to a low setting on the machine. While facing the machine, lift your leg in the air behind your body as high as possible in an arcing motion. Slowly lower your leg, repeat for a set of reps and switch sides. Keep your leg as straight as possible when lifting it to keep the emphasis on your glutes. If you lose your balance, lightly place one hand on a chair.

Locust Pose

The locust pose is a yoga exercise that works your butt without repetitive motion. Lie facedown on the floor with your legs together, arms at your sides and palms facing up. Steadily lift your chest and legs off the floor, and balance on your pelvis. Squeeze your glutes and hold this position as long as possible.