Why Bum and Thighs Workouts Are Essential for Women
Your glutes (bum) and quads (thighs) are some of the largest and most powerful muscles in your body. In fact, the glutes are the largest muscle group in the human body. Training these muscle groups isn’t just about aesthetics—it’s about building strength and power in your largest muscle groups. Whether your goal is to sculpt your lower body, boost athletic performance, or increase functional strength, bum and thigh workouts are an essential addition to your weekly workout rotation.
Strong Lower Body, Stronger You – The Benefits of Bum and Thighs Training
Bum and thighs workouts aren’t just about a woman’s aesthetics—this is about building real lower body strength and power as well as improving overall fitness, and enhancing your daily life.
Here’s why a good bum and thighs workout plan is a game-changer:
Again, your bum (glutes) and thighs (quads) are some of the largest muscle groups in your body. Training them properly increases lower body power, making everyday movements like walking, climbing stairs, and lifting objects easier. Whether you’re hitting a new max in the gym or just carrying the kids upstairs, strong legs support it all.
Bum and thigh workouts contain some of the most demanding exercises, which means they can burn serious energy both during the workout and after as you’re recovering. Since having bigger muscles requires your body to use more overall energy simply existing, training your bum and thighs helps to boost your metabolism, which in turn keeps you burning fat long after you’ve left the gym.
Builds a Balanced, Symmetrical Physique
For a well balanced and symmetrical physique it’s important to train all muscle groups. Many women favour lower body workouts because it’s where they feel most powerful, but don’t neglect other muscle groups either.
Enhances Stability & Injury Prevention
Weak glutes and quads can lead to poor movement mechanics, increasing the risk of knee, hip, and lower back injuries. A well-structured bum and thighs workout strengthens stabilising muscles, ligaments and tendons, which improves joint health, reducing injury risks in both your workouts and your daily activities.
For the younger readers, this may not seem so important, but keep in mind that as we age, good strength and stability are crucial for keeping us active and injury free later in life.
Empowers You with Functional Strength
Glute and quad strength is essential in the vast majority of sporting activities and everyday life. Training your lower body gives you a solid foundation to perform better in any physical activity, making you stronger, more confident, and independent on your fitness journey.
What Makes The Best Bum and Thighs Workout Plans for Women
Ultimately the best bum and thighs workout plan for you is the one that you will stick with long enough to reap the benefits. With that said, there are still ideal ways to approach your leg workout depending on your level.
Bum and Thigh Workout Plans For Beginners – Build a Strong Foundation
When you first start training your glutes and quads, try not to overcomplicate it, your goal in the beginning is to build a strong foundation that you will continue to build on over time. Focus on key compound exercises like squats, deadlifts and lunges. You can work in other isolation glute and quad exercises as you progress.
As you enter the more intermediate phase of your leg workout plans you should start to prioritise boosting strength and focusing on sculpting all of the leg muscles if you have an aesthetic goal. You can do this by sticking with your key compound exercises from the beginner phase, but developing them in terms of the weight you’re lifting and how you’re performing your reps and sets. You should also start to work in other compound and isolation leg exercises.
Advanced Bum and Thigh Workout Plan – Power & Muscle Growth
On an advanced level your bum and thigh workout plans are moving into even more power and muscle growth. Now is the time to introduce different training methods and systems to keep your leg workouts challenging.
The Method Behind Our Bum and Thighs Workout Plans
Constructing a good bum and thighs workout plan is so much more than simply combining a selection of glute and quad exercises. You first need to consider your entire weekly workout rotation, and then with each workout plan you should consider exercise order, how you will perform your reps and sets, as well as how you will perform the exercise itself. For example; a common start point is to focus on the concentric part of the exercise, but there is a lot to be said for occasionally focusing on the eccentric part of the exercise for long term muscle development.
Our bum and thighs workout plans have been built in such a way that prioritises the bigger compound exercises which use the most muscle groups and expend the most energy. This ensures that you’re leveraging the energy that you have at the start of the workout and then working your way down to smaller, isolation exercises that use less overall energy, but actually result in the most hypertrophy as your muscles start to fatigue.
You will be guided from both a beginner approach to your reps and sets and then onto a more intermediate way to complete the exact same workout.
But by far, the most valuable thing about following our bum and thighs workout plans is in paying attention to how they’re structured so that you can replicate our methods to build your own workout plans in the future.
How to Get the Best Results from Your Bum and Thighs Workouts
When you work with our bum and thighs workout plans for women you should note that they serve two purposes; the first is to give you access to a selection of solid bum and thighs workout plans that will get you results in the fastest way possible. The second purpose is to teach you how to construct your own bum and thighs workout plans in the future.
Lipstick Lifters was created by women, for women, and our ultimate goal is to help women replicate our formula so that you can eventually build your own bum and thighs workout plans.
We help you understand how often you should train your glutes and quads for maximum gains, we help you to avoid common workout mistakes to ensure that you waste zero time in the gym, and we also offer guidance on your diet and recovery so that you can eat to perform.
Note that we do not provide diet plans, it’s on you to decide what to eat day to day, we simply point you in the direction of the types of foods that will help your lifting performance and recovery.
Get Instant Access To Our Bum and Thighs Workout Plans
Are you ready to get started with one of our bum and thighs workout plans? Well, you’re in luck, because this is one of very few workout categories where we offer a free plan for you to try. We actually have a full body workout rotation that you can get access to right now:
Simply create your free Members Zone account and shortly after you’ll get access to:
1x Leg Workout
1x Boobs & Biceps Workout
1x Back, Shoulders & Triceps Workout
1x Bum & Thighs Workout
This selection of free plans will have your workouts set for 6-8 weeks. So you can see for yourself just how we work and how quickly your strength progresses when you work with our weightlifting workout plans for women.
Get Started Today – Choose Your Bum and Thighs Workout Plan
The free bum and thighs workout plan above is a complete bum and thighs workout that you can use now, but you cannot use it forever. There is no single plan or method that will see you through from now until the end of time. Results come from consistently working and reworking your approach to training. You should switch up your plan or method every 6-8 weeks.
That’s why we have a selection of bum and thighs workout plans for you to choose from, so when you’re finished with one, you can simply log into our portal and grab another. No thinking or planning on your part is required, at least not until you’re confident enough to put your own plans together, and by then you’ll have enough experience that you’ll be able to put your own bum and thighs workout plans together pretty quickly.
Learn To Build Your Own Bum and Thighs Workout Plans
And here we arrive at our ultimate goal. Our goal is not to provide you with a never ending supply of bum and thighs workout plans, and it’s not to keep you dependent on us either. What we want to do is set you free to build your own workout plans, glutes, quads and all. We want this for all women.
Our learn as you lift system has helped over 6000 women worldwide do just that, we can help you too. Learn more about it here >>>
