The Elite Physique

Bun and Thigh Exercises

bun and thigh exercises Specific Bun and Thigh Exercises For A Round Booty

New and advanced bun and thigh exercises are all the rave these days.  I took a poll on my forum on what members would like to learn about.  Their number one request was how to get a firm and shapely butt with precise bun and thigh exercises. This article will offer solutions on how to achieve this, but it is up to you to do the work.

Most women are obsessed with building nice solid and shapely buns. The butt muscle is commonly referred to as the glutes. It gets this name from the three muscles that it consists of; the gluteus maximus, gluteus medius, and the gluteus minimus.  The gluteus maximus is the largest of the three. It’s the one that’s most noticeable.  The gluteus medius and minimus are located around your pelvis, so they are not AS apparent.  All three glute muscles are involved in rotation and extension of your leg.

There are many bun and thigh exercises that shape and strengthen your glutes. When training your lower body you want to get the most bang-for-your-buck with your workout.  So, the question now is, which bun and thigh exercises can you implement to catapult you to the “nice butt” category?

Traditional Squats

The squat is a compound exercise, meaning that it works all the muscles in the leg simultaneously, making it an excellent exercise to add shape to your legs and glutes. Include squats first in your leg workout for overall maximum leg muscle stimulation.

Use a variety of rep ranges and sets. It’s safest to squat until your upper legs (from knee to hip) are parallel to the floor. However, at times you can squat past parallel, provided the poundage you use is light. Also, with light poundage you can vary foot placement and foot width to further target other areas of the upper legs.

Plie Squats

To further add variety to your bun and thigh exercise, add the plie squat to your workout.  It can add some variety and help target the muscles of the inner and outer thighs to a much greater degree.

If you are unfamiliar with the plie squat, it’s simply taking a wide stance with your toes pointing outward. Hold a dumbbell in front of you and squat straight down and rise to the starting position in a controlled manner.

Reverse Partial Squats

Training a muscle in its strongest position, which is from mid-way to contraction point, is a sure-fire way to build strength and muscle fast. However, there is another side to training a muscle to its fullest and that’s hitting the weakest part of the lift.

The strongest range of a traditional squat is from the last few inches to contraction point. Therefore, if you want to target the weakest range, then that would be from its stretched position (squatted position) to roughly mid-point.

Simply put, rather than doing the traditional full range squat, you will be squatting from the bottom position to mid-point, back down to the squatted position.

To ensure safety on this exercise, you should perform these either with dumbbells or in the squat cage. Set up the safety rails in the squat cage so they are just below the barbell when you are in your full squatted position. You don’t want the safety rails to touch your barbell as you squat, but it’s there just in case you can’t complete your set or you lose your balance.


Lunges are great for working all the muscles in your upper legs and glutes.  This is an essential exercise, yet often neglected. Lunges can be performed in a variety of fashions such as walking lunges, reverse lunges, side lunges and so forth. Christy Mitchinson at says, “Don’t be fooled into thinking that lunges only help your legs, they also require the development of your abdominal and lower back muscles to stabilize your core and provide balance.” It’s such an incredible lower body exercise that really works wonders.

The Stepperred arrow pointing down

The stepper is a great way to get cardio in, as well as build and shape your legs and glutes. The stepper requires you to use your legs and glutes to move the foot platforms up and down, adding more resistance to those areas.  Increasing the tension can give you a powerful lower body workout.



To build great buns and thighs you need to use exercises that target those muscles to a large degree. When you build your buns and thighs to their maximum potential, you wont' think twice when someone calls you a hard ass.

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Karen Sessions NCSA-CPT


My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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