Squats for the win! This basic move is one of the most effective exercises to target your tush and thighs. If you add weight, it'll maximize the muscle-building, calorie-burning effects. Don't be shy about using heavy weights! You won't bulk up [1], you'll just lean out faster!
This squat variation known as a sumo squat [3] targets the outer butt and inner thighs. You can use two medium-weight dumbbells (as shown in the photo), or a kettlebell [4], medicine ball, or barbell works, too.
- Stand with your feet wide, toes pointing out, holding both dumbbells in front of the chest.
- Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
- Rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
- This completes one rep.