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The Best Exercises to Decrease Butt & Thigh Size

author image Kevin Rail
I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.
The Best Exercises to Decrease Butt & Thigh Size
The butt and thighs can be toned by doing body weight and free weight exercises. Photo Credit AID/a.collectionRF/amana images/Getty Images


The butt and thighs have muscles known as the glutes, quads and hamstrings. If you want to reduce the size of your butt and thighs, you need to work these muscles with key exercises while burning calories throughout your whole body. Muscle can help increase your resting metabolism and it can also create better definition. The best exercises are the ones that you will do three times a week on alternating days. Aim for 12 to 15 reps and three to four sets.


Running can be done on a treadmill or on the ground outdoors. This can give you the cardiovascular exercise necessary to burn the fat in your butt and thighs. If you do not like to run, do any form of cardio such as cycling, swimming or elliptical training as long as your butt and thighs are involved. Work out for 45 to 60 minutes, three times a week.

Prisoner Squats

Prisoner squats are performed with your feet in a shoulder-width stance. Place your hands on the sides of your head, keep your back straight, your core tight and look forward. Lower your body down by bending your knees. Stop when your thighs are parallel the floor, press through your heals to stand back up and repeat.

Plie Squat Jumps

Plie squats are performed with your legs in a wide stance and your toes turned out at a 45-degree angle. To increase the intensity, you can perform this exercise in an explosive fashion. Plie squat jumps place the most emphasis on your butt and inner thighs. Lower yourself toward the floor until your knees form a 90-degree angle. Forcefully jump upward, land back in the same starting position and repeat. Keep your arms at your sides or in front of you when you perform this exercise.

Reverse Lunges

Reverse lunges are executed from a standing position with your feet hip-width apart. Step backward with your left foot and lower your body down by bending your knees. Stop when your right thigh parallels the floor, your right shin is perpendicular to the floor and your left knee is 1 inch above the floor. Bring your foot back to the starting point and repeat with your right leg. Alternate back and forth with each leg until you have completed the desired number of repetitions. Keep your core tight, back straight and eyes looking forward throughout the exercise. Hold dumbbells in your hands for added resistance.

Dumbbell Jump Squats

Jump squats are body resistance exercises that can be made more intense by adding dumbbells. Stand with your feet shoulder-width apart and hold the weights down at your sides. Avoid using heavy weights for this exercise. Lower your body into a squat and jump in the air as high as possible. Tuck your knees up to your chest at the top of the exercise. Land back into the squat position and repeat. Keep your arms straight down at your sides for the whole exercise.


Single leg sliders are done with a towel on a slippery floor surface, such as hardwood or linoleum. Place your right foot on the towel and place your hands in front of your chest. Slide the towel out to your right side and lower your butt toward the floor. Stop when you feel a strong contraction in your butt and in the thigh of your left leg. Slide the towel back in and repeat. Do a set of reps and switch sides.

Straight Leg Deadlifts

Straight leg deadlifts target the hamstrings, glutes and lower back all at the same time. Grab a pair of dumbbells and hold them in front of your thighs with your palms facing your body. Position your feet hip-width apart and bend at the hips to lower the weights toward the floor. Keep your legs as straight as possible as you bend forward. Stop when you feel a strong contraction in your hamstrings, pause here then return to the standing position.

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