Back of Thighs/Glute Area

3furballs

I go to cardio kickboxing 4 times a week and walk 60 mins a day five times a week. The kickboxing is a mix of warm up, resistance training, working on the heavy bags and ab work and it's given me a lot of definition over most of my body, except the above. My butt isn't too bad, but the back of the thighs and lower part of the butt need more work. I've been adding a 15-30 min toning workout in the morning.

Any suggestions for good exercises I can do at home? I still need to get some dumbells and I do a variety of squats, but I'm wondering if there are some specific exercises or workouts anyone would recommend?

007FatSlayer

I've always heard squats and lunges work those areas (I would use dumbbells when doing the squats and lunges). Your muscular definition is great!

mrtobago

some of the best workouts to do for glutes and thighs are lunges, squats, step-ups and things like back-kicks and also deadlifts. just to say a few. i normally train my clients in these different ways to helps them gain alot of tone and lift in the glutes and thighs

HonoriaLucasta

Weighted glute bridges are great, especially if your quads tend to dominate (like mine do) when you're doing squats and lunges.

katy_trail

besides lowered bf%

bridges really get the exact area you're referring to.
you can do variations to make it more challenging as you get stronger
for all of these you are laying down, face up, with your knees bent, arms where ever is comfortable
or later, holding a weight, then you raise your hips up, and back down again, rinse and repeat.
for the most challenge, tack these onto your leg workout at the end.
you can find you tube videos on any of these
Don't be deceived with how simple these are. If you're not used to it, you WILL feel it the next day.

beginner- both feet on the ground

intermediate-feet elevated on a solid surface. the higher it is, the more challenging it will be.
could be a step, phone book, the weight bench, as long as it's challenging.

Advanced- 1 leg. so you can do this with 1 leg elevated as previously,or just on the floor as in the first move.
either way, the second leg is straight up in the air (without being uncomfortable)
you're still raising the hips the same as before, just 1 leg is up in the air.

Very advanced- weighted version of the first bridge. you can start out with a plate weight, but many people can use the barbell.
Just make sure to use padding.

the basic squat + side kick is always a winner for this whole area
add weight to make it more challenging
If you only have time for 1, this is a great compound exercise.

side lunges http://www.youtube.com/watch?v=AvKv3yuexDI
http://www.youtube.com/watch?v=8SvXka1-q4U

no one ever seems to suggest these
lateral skaters http://www.youtube.com/watch?v=QVIIvc7XoQI

fire walkers
http://www.youtube.com/watch?v=GxWAsFLhpgI

and how can I forget dead lifts?

katy_trail

I second or third step ups, they are most effective, since you're not a beginner, on a high step like a weight bench, and kicking up with your other leg.
http://www.youtube.com/watch?v=vp7V-Wcym98

http://www.youtube.com/watch?v=Q60gqEpRp9Y

katy_trail

not for the hamstrings area, but jump squats are fantastic for getting a burn, and challenging yourself when body weight squats are too easy.

katy_trail

i kinda like to train my legs....can ya tell? lol

3furballs

Great suggestions! Thanks so much, I never think of bridges or step ups, I'll definitely add those and check out the other exercises (I'm on the tablet so can't get the link)

katy_trail

the fire walkers is just a resistance band tied around your ankles, then you shuffle to the side. It looks extremely easy.
you can also experiment with doing it from a static squat position for instance, also gets the burn going.

IzzyBooNZ1

wow katy trail just wanna add thank you for the great suggestions, I need to work this area as well and these are just what I need.

JewelSmith

besides lowered bf%

bridges really get the exact area you're referring to.
you can do variations to make it more challenging as you get stronger
for all of these you are laying down, face up, with your knees bent, arms where ever is comfortable
or later, holding a weight, then you raise your hips up, and back down again, rinse and repeat.
for the most challenge, tack these onto your leg workout at the end.
you can find you tube videos on any of these
Don't be deceived with how simple these are. If you're not used to it, you WILL feel it the next day.

beginner- both feet on the ground

intermediate-feet elevated on a solid surface. the higher it is, the more challenging it will be.
could be a step, phone book, the weight bench, as long as it's challenging.

Advanced- 1 leg. so you can do this with 1 leg elevated as previously,or just on the floor as in the first move.
either way, the second leg is straight up in the air (without being uncomfortable)
you're still raising the hips the same as before, just 1 leg is up in the air.

Very advanced- weighted version of the first bridge. you can start out with a plate weight, but many people can use the barbell.
Just make sure to use padding.

the basic squat + side kick is always a winner for this whole area
add weight to make it more challenging
If you only have time for 1, this is a great compound exercise.

side lunges http://www.youtube.com/watch?v=AvKv3yuexDI
http://www.youtube.com/watch?v=8SvXka1-q4U

no one ever seems to suggest these
lateral skaters http://www.youtube.com/watch?v=QVIIvc7XoQI

fire walkers
http://www.youtube.com/watch?v=GxWAsFLhpgI

and how can I forget dead lifts?

Thank you for this information!

3furballs

Well I'm not very motivated working out on my own in the mornings, but the karate school I go to for Kickboxing now offers kettlebell training, so I'm doing that three times a week in addition to the Kickboxing 4 times a week for now. I'm going to see if tat helps tone that area.