Tighten Up Your Backside with These Great Butt Exercises


Tighten Up Your Backside with These Great Butt Exercises

Welcome to the latest in the Flex-to-Fit workout video series! I’m Trevor Theismann with KBands training, and our Flex-to-Fit videos offer short sets of exercises targeted to specific areas of the body. Follow along with these short demonstrations to build strength and endurance, sculpt your body line, and get the most out of your Kbands, KB Powerbands, and KB duo. 

In today’s workout, we’ll be taking you through a short set of butt exercises and thigh workout moves designed to tighten and tone your backside. As you complete this thigh workout series, you should feel the burn in your glutes, hip flexors, and lower core

Got your Kbands? Let’s begin.




Workout Reps Workout Sets

Fire Hydrants



Knee Ups

10-12 sec 3


Butt Exercises: Fire Hydrants

The first move in this thigh workout series will target the hip muscles and those on the outside of the upper leg. To add resistance and get the most of these fire hydrants, attach the Kbands securely to your legs just above the knee with the long band in the front and the short band in the back. Choose a band with an appropriate level of tension.  Our thigh workout demo involves the green band, but if you aren’t yet strong enough for green, start with red. 

Begin in the four point position with both palms and both knees on the ground, and lift your right leg out to the side, keeping your knee bent at a 90 degree angle. As you raise and lower your legs during these butt exercises, you should feel the pressure in your hips and glutes. Also, make sure your spine stays straight and properly aligned. Don’t let it bow up or sink down. Complete 10 to 12 reps of these butt exercises on each side before taking a break. 

Butt Exercises: Knee Ups

This next set of thigh workout moves will be cardio-focused, so as you complete these butt exercises, maintain a fast pace and try to keep your heart rate up. Stand with one leg firmly planted and the other extended behind you. Then raise the rear leg and drive it forward, bringing your knee toward your chest. Keep your arms raised in front of you for balance during this part of the thigh workout. Complete this move at a rapid, steady pace for about 15 seconds on each side. Stay explosive, and remember to breathe deeply. 

Take a 20 second pause and relax your legs before restarting this thigh workout set from the beginning. If you decide to increase the tension by attaching a tighter band to your KBands, make sure you’re able to maintain the same reps at the same pace. More tension won’t add much to your workout if you slow down or complete fewer reps. 

Butt Exercises: Final Notes

To maximize the impact of this thigh workout set, complete three full sets of each of these butt exercises, and follow through with this complete workout at least a few times a week. Use this thigh workout to supplement your regular cardio and resistance training routine. And if you don’t have a regular workout plan, start with these moves—Chances are, you’ll get the results and build the endurance and confidence you need to target more areas over time. 

Our Flex-to-Fit workout series can get you started down the path toward a tight body, stronger muscles and greater endurance. For more workouts delivered to your inbox, subscribe using the link above. And for more information about the KBands, KB Powerbands, or KB Duo, feel free to explore the site. Meanwhile, leave your questions and comments in the comment section below. 

Enjoy the workout! 


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