Improve Your Rear View: Home Workout for your Butt, Legs & Thighs

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Hi Everyone,
Today’s workout is focused on strengthening and sculpting your glutes and legs. I did some research, and I incorporated the exercises that were proven to be most effective at activating all of the muscles that make up your butt. The number one, BEST, exercise for your butt is the one legged squat. It’s tough, but I show some variations in the video.
Even if you can’t do a pistol (one leg squat yet), don’t worry about it. As you build strength you will be able to build up to it!
This workout was actually harder than I thought it was going to be. I planned on going through it 3 times, but I only went through twice (at 20 reps per exercise). This workout is my new favorite butt workout. :) It will help lift, and shape your bum and thighs.
Have fun with this one! Let me know what you think and how many rounds you make it through! You can tag me in your Instagram photos (@BenderFitness) or let me know in the comments below.
I hope you guys enjoy the workout!
PS You can find me on FacebookInstagramTwitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. 1 Leg Squat (right)
2. 1 Leg Squat (left)
3. Plie Squat (with or without weight)
4. Step Up (right)
5. Step Up (left)
6. Plie Jump (with or without weight)
7. Warrior 3 Crunch
8. Heel Press/Extension (right)
9. Heel Press/Extension (left)
10. Pendulum Squat
11. Romanian Deadlift
12. Weighted Squat

Repeat 1-3X

5 thoughts on “Improve Your Rear View: Home Workout for your Butt, Legs & Thighs

  1. Tiffany

    Hey Melissa, I’ve never commented on here before but I absolutely love your workouts and appreciate that you have them available to the public for no cost! Hen I lived overseas and didn’t have access to a good gym/new workouts, I loved that I could find new workouts easily on your site. And now that I’m back in the US, I continue coming back,because I love your workouts and how you always have something new posted. So thanks!

    I also have a quick question for you… I’ve been thinking about getting a heart rate monitor and was wondering if you have a reasonably priced one that you’d recommend? Thanks!

    • benderfitness

      I have the Polar FT4 Watch & Heart Rate Monitor. I really like that one, it’s about $50-$55. The one’s that have a chest strap work the best and tend to be most affordable.

      Thanks for working out with me! 🙂

  2. brandy

    Went through this 3 times on Tuesday took a rest day yesterday because my quads were almost too tight to even walk. It’s Thursday and still can’t walk properly. I’m going to start my normal routine and go through your 10 minute jump rope video 2 times as I normally do,I’m hoping the cardio will lessen the stiffess. Wish me luck!

    I love all of your workouts and have people stop me all the time asking me what I do/hae done to get so tone and fit.

    • Brandy,
      Don’t forget to do lots of stretching and flexibility after you finish the jump-roping. That ought to loosen those muscles right up.There are some great leg and back yoga sequences available on youtube which aren’t too long.

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