Get Fit Look Good Naked Butt

14 min

6 exercises

Bodyweight Squats

3 sets

15 reps

Donkey Kicks

3 sets

15 reps

Adductor Knee Raises

3 sets

15 reps

Hip Raises

3 sets

15 reps

Single Leg Hip Raises

3 sets

15 reps

Standing Dumbbell Calf Raises

3 sets

15 reps

This Get Fit Look Good Naked Butt 14 min gym workout plan effectively targets your legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Get Fit Look Good Naked Butt

14 min

6 exercises

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Bodyweight Squats

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
Keep your back straight at all times.
Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Hamstrings

Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
Keeping your back straight, lower your body towards the ground by bending your knees.
As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
For a bonus, tense your glutes at the top of the movement.

Primary muscle group(s):

Quadriceps

Secondary:

Calves, Glutes & Hip Flexors

Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
Step forward with either leg in a long stride. Keep your other foot in place behind you.
Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
Hold for a count of one.
Push down through your front heel and extend both knees to return to the start position.
Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
Repeat.

Try to keep your hands on your hips at all times, using your obliques to keep your balance.

Donkey Kicks

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors

Secondary:

Abs

Position yourself on all fours on a mat.
Position your hands underneath your shoulders and place your knees under your hips.
Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
Lower the knee without touching the floor and repeat the lift.
Once you’ve completed the reps on the right leg, switch legs.

Primary muscle group(s):

Abs, Lower Back

Secondary:

Glutes & Hip Flexors

Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Lie face down on a flat bench with your hips on the edge of the bench. Fully extend your legs and raise your feet up from the floor so that they are in line with your body .
Place your arms on top of the bench, using them to hold on to the front edge of the bench for stability.
Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is the start position.
Start the exercise by raising you left leg higher than your right leg.
Then lower the left leg as you lift the right leg and so on.
Alternate in this manner until you have done all repetitions for each leg.

When performing this exercise, breathe normally. As your strength increases, you can add ankle weights.

Adductor Knee Raises

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors

Secondary:

Abs

Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle.
Try to relax your core so that your back and abs are in a natural position.
Maintain this posture as you raise your right knee and bring it as close to your chest as you can.
Now raise your right thigh out to the side, keeping the hips still.
Kick your raised leg straight back slowly until it is in line with your torso.
Reverse the movement to return to the starting position.

Primary muscle group(s):

Glutes & Hip Flexors

Lie on your right side on top of a yoga mat or other soft surface.
Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
Slowly lift the left leg into the air, keeping it straight during the exercise.
Slowly lower your left leg. Complete the set then repeat with the other leg.

Hip Raises

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors, Hamstrings

Secondary:

Abs, Lower Back

Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
Place your hands out to your sides palms flat for stability.
Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
Return to the start position by lowering your hips back to the floor.
Pause then repeat.

Single Leg Hip Raises

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors

Secondary:

Abs, Hamstrings, Quadriceps

Lie on an exercise mat with your knees bent so that your feet are flat on the floor.
Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
Return to the start position by lowering your hip to the floor.
Complete all the repetitions for one set before changing legs.

Primary muscle group(s):

Glutes & Hip Flexors, Hamstrings

Secondary:

Abs, Lower Back

Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
Place your hands out to your sides palms flat for stability.
Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
Return to the start position by lowering your hips back to the floor.
Pause then repeat.

Standing Dumbbell Calf Raises

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Calves

Place an exercise step or something similar on the floor in front of you. It should be two or three inches high.
Holding a dumbbell in each hand, place your toes and the balls of your feet on the step. Make sure the arches of your feet are not on the step and your heels are on the floor.
Raise your heels as high as possible by pushing through the balls of your feet and toes while extending your ankles. Hold for a count of one.
Return to the starting position by bending your ankles until you feel a stretch in your calves.
Repeat.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Calves, Hamstrings

Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
Lower the safety bars holding the weighted platform and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
Repeat.
After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

Primary muscle group(s):

Calves

Sitting on a calf raise machine, position your upper thighs under the top pad. The pad should be resting just above your knees.
Place the balls of your feet on the foot plate.
Keeping the balls of your feet in position, lower your heels as far as possible.
Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your lower calves. Hold for a count of one.
Slowly lower your heels back to the starting position and repeat.

If the machine isn't equipped with foot plates, you can use barbell plates placed under the machine to increase your range of motion. Don't

Primary muscle group(s):

Calves

Secondary:

Abs

Set up two weight plates on the ground next to each other. Position a loaded barbell across your trap muscles. Step on to the weight plates with the balls of your feet.
With a tight core and flat back, raise yourself up with your feet only. Pause at the top of the raise.
Slowly lower yourself down but do not touch the ground. Raise yourself back up.
Repeat.

Workout done!

Exercises done

of 6

Total time

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