In just nine minutes, without a single squat or jumping motion, this Pilates workout burns out the butt and thighs. It's a great butt lifting workout for people looking for an alternative to the typical squat and lunge routines. If you have knee issues or need to stick to low impact workout routines, this might be a good option for you (after talking to your doctor, of course).

I like to add low impact exercises like this one onto other more intense lower body workouts, just to really exhaust those muscles on leg day. After some high impact plyometrics or strength training, these easily controlled exercises are good options for getting the last ounce of effort out of your muscles with very low risk of injury.

Workout Structure
7 Exercises
40 Seconds Each
No rest; quick transitions

Exercises in this Routine
Rear Leg Lifts
Real Leg Lift Pulses
Crossover Leg Lifts
Glute Circles
Hamstring Pulls
Back Bows
Back Bow Holds

There is no warm up or cool down in this routine, so make sure to choose one of each from our videos.

Focus on contracting your muscles through the entire routine - especially your glutes and thighs, but also your core. Use smooth, controlled motions - no jerking and no momentum. Cheating reduces your results! So focus on proper form and maintaining complete control over your body.

How often can I do this routine?
Because it's so low impact and easy on the body, you can do this routine often - even up to five times a week. If you're sore afterwards, give yourself a day of rest before you tackle this specific routine again (work your upper body on those days).

Does this really work to shape the lower body?
Definitely! Do it, and you're going to feel your muscles burning, and you're going to know it's working.

Make it harder: Use a resistance band hooked around your foot (holding the handles in your hands) to increase the challenge. You can also wear ankle weights or place a small dumbbell in the bend of your knee (for example during the rear leg lifts). Focus on squeezing every muscle of your body during the workout.

Make it easier: Do fewer repetitions - aim to go a little bit further each time you try the routine.

Try our other butt and thigh workouts without squats:

40 Minute No Squat Leg Workout

26 MInute Leg Workout Without Squats or Lunges

Pilates Butt and Thigh Workout for a Rounded Butt

Find many more under our Pilates and Barre search options.