Barre Buns + Thighs Home Workout

Grab a chair and get ready to tone your derriere with these 10 ballet-inspired moves!

barre buns + thighs home workout | Grab a chair and get ready to tone your derriere with these 10 ballet-inspired moves! | www.nourishmovelove.com

I love starting and ending my week with Barre workouts; which is why I teach Barre Fusion every Monday and Friday morning at Haute Barre. I can get my muscles burning, my heart rate up, and really sculpt my favorite body part, my booty, in a low impact way.

Not that I don’t love my jump squats, burpees and plyometrics in general, because I do. I mean my Favorite Lower Body Exercise is a jump squat and I incorporate some form of plyometrics in most of my HIIT workouts {currently loving this 30 minute butt + abs tabata; or if you’re short on time this 10 minute amrap workout is a killer quickie}!

That said, sometimes your body needs a rest from high impact workouts; like after playing a weekend of volleyball with your college alumni ladies. And barre is the perfect way to push your muscles to fatigue while giving your joints a chance to recover.

With these 10 barre exercises you will work the glutes from every angle to create a tight and shapely butt. Yes, please! And while you don’t need any equipment for this routine, you may want to find something to hold onto to use for balance, a chair or countertop will work great. 

Get ready to lift, shape, and tone your butt and thighs! For best results keep the movements as small and controlled as possible.

{music: tobymac backseat driverget more songs currently rocking my workout playlist here}

the workout: barre buns + thighs home workout

Barre from home, all you need is a chair for balance and stability work. Complete 20 repetitions per exercise on the right leg and then repeat the entire sequence on the left leg x 2 sets. For best results, do this routine 2-3 times a week. 

  • Lunge Pulses
  • Isometric Lunge + Tuck
  • Lunge + Straight Leg Lift
  • Flat Back Arabesque Leg Lift
  • Flat Back Arabesque Hamstring Curl
  • Flat Back Arabesque Glute Stamp
  • Flat Back Arabesque Straight Leg Curtsy
  • Attitude Derriere
  • Front + Back Leg Sweep
  • Lunge + Squat

see video above for complete workout and proper exercise form.

lunge pulses – 20 reps

barre lunge pulses

how to do it: 

  1. Take a large step backwards and lower your body towards the floor into a reverse lunge. Bring your arms overhead, biceps by ears.
  2. Both legs should be bent at a 90-degree angle at the bottom of the lunge. Keeping your front knee behind your front toes.
  3. Hold this low, isometric lunge position. From here, pulse up and inch and down an inch. Keep a tight core, chest lifted, and shoulders stacked over hips.
  4. Perform 20, one-inch pulses.

modify: keep your arms at your sides or on a chair for balance and do not go as deep into the lunge.    

make it harder: intensify the lunge by rising up onto your front toe while keeping your back knee as close to the ground as possible.  

isometric lunge + tuck – 20 reps

barre isometric lunge + tuck

how to do it: 

  1. Take a large step backwards and lower your body towards the floor into a reverse lunge. Bring your arms overhead, biceps by ears.
  2. Both legs should be bent at a 90-degree angle at the bottom of the lunge. Keeping your front knee behind your front toes.
  3. Hold this low, isometric lunge position while you ‘tuck and release.’
  4. As you ‘tuck’ pull your hips slightly forward, engaging the lower core, glutes and hamstrings. Think tight, scooped out core and heavy tailbone.
  5. Then ‘release’ coming back to a neutral position.
  6. Perform 20, tucks in this position; keeping your chest lifted, and shoulders stacked over hips.

modify: keep your arms at your sides or on a chair for balance and do not go as deep into the lunge.    

make it harder: intensify the lunge by rising up onto your front toe while keeping your back knee as close to the ground as possible while performing the ‘tuck and release.’  

lunge + straight leg lift – 20 reps

barre lunge + straight leg lift

how to do it: 

  1. Take a large step backwards and lower your body towards the floor into a reverse lunge.
  2. With your hands on a chair for stability stand up, transferring all of your weight to your front, standing leg, while you perform a straight leg lift on your back leg; squeezing your glutes and hamstring on the leg lift.
  3. Keep both hips square to the ground as you launch into the standing position.
  4. Return to the starting reverse lunge position and repeat for 20 repetitions. Think tight core, flat back and square hips as you move through this exercise.

modify: do not go as deep into the reverse lunge.    

make it harder: as you come up to the standing position rise up onto the toe of your front, standing leg.  

flat back arabasque straight leg lift – 20 reps

barre flat back arabasque straight leg lift

how to do it: 

  1. With your hands on a chair for stability, transfer all of your weight onto your front, standing leg. Keep a micro-bend in your standing leg.
  2. Keep both hips square to the ground as you perform a straight leg lift with your back leg; squeezing your glutes and hamstring on the leg lift.
  3. Perform 20 straight leg lifts. Think tight core, flat back and square hips as you move through this exercise.

modify: do not lift your back leg as high off the ground.    

make it harder: come onto the toe of your front, standing leg, while maintaining a small, micro-bend in your standing leg, perform the leg lifts while balancing on the ball of your front foot. 

flat back arabasque hamstring curl – 20 reps

barre flat back arabasque hamstring curl

how to do it: 

  1. With your hands on a chair for stability, transfer all of your weight onto your front, standing leg. Keep a micro-bend in your standing leg.
  2. Keep both hips square to the ground as you perform a hamstring curl with your back leg; flex your foot and pull your back heel towards your glute to engage your hamstring. This is a slow, and controlled movement.
  3. Perform 20 hamstring curls. Think tight core, flat back and square hips as you move through this exercise.

modify: do not lift your back leg as high off the ground.    

make it harder: come onto the toe of your front, standing leg, while maintaining a small, micro-bend in your standing leg, perform the hamstring curls while balancing on the ball of your front foot. 

flat back arabasque glute stamp – 20 reps

barre flat back arabasque glute stamp

how to do it: 

  1. With your hands on a chair for stability, transfer all of your weight onto your front, standing leg. Keep a micro-bend in your standing leg.
  2. Keep both hips square to the ground as you perform a glute stamp with your back leg; maintaining the flexed hamstring curl position {flexed foot and bent knee engaging the hamstring}, stamp your heel up towards the ceiling. This is a small 1 inch, slow and controlled movement. Lifting your heel up and inch and down and inch while keeping the glutes and hamstrings flexed.
  3. Perform 20 glute stamps. Think tight core, flat back, square hips and flexed glutes and hamstrings as you move through this exercise.

modify: do not lift your back leg as high off the ground. instead of stamping your heel up towards the ceiling you can bring your body into an upright position and stamp your heel towards the wall behind you.

make it harder: come onto the toe of your front, standing leg, while maintaining a small, micro-bend in your standing leg, perform the glute stamps while balancing on the ball of your front foot. 

flat back arabasque straight leg curtsy – 20 reps

barre flat back straight leg curtsy

how to do it: 

  1. With your hands on a chair for stability, transfer all of your weight onto your front, standing leg. Keep a micro-bend in your standing leg.
  2. Keep both hips square to the ground as you perform a straight leg curtsy lift with your back leg. It’s like performing a cursty lunge, but with a straight leg. Tap your back leg at a 45 degree angle behind you. Then maintain a straight leg as you lift your back leg 45 degrees to the side, squeezing your glutes and thigh as you lift your leg.
  3. Perform 20 straight leg curtsy lifts.

modify: make this movement smaller and do not lift your back leg as high off the ground on the 45 degree angle leg lift.    

make it harder: come onto the toe of your front, standing leg, while maintaining a small, micro-bend in your standing leg, perform the straight leg curtsy lifts while balancing on the ball of your front foot. 

attitude derriere – 20 reps

barre attitude derriere

how to do it: 

  1. Come into a standing, upright position. With your shoulders stacked over your hips and your hands on a chair for stability, transfer all of your weight onto your front, standing leg. Keep a micro-bend in your standing leg.
  2. Wrap your back leg behind you as if you are wrapping it around a tree in a ‘turned out’ position, with knee bent to form an angle of approximately 90 degres between the thigh and the lower leg.
  3. Start with the back shin touching the front calf. Then keeping both hips square to the chair, lift the back leg in this bent position squeezing the glutes and hamstrings as you lift.
  4. Perform 20 attitude derriere leg lifts.

modify: do not lift your back leg as high.  

make it harder: come onto the toe of your front, standing leg, while maintaining a small, micro-bend in your standing leg, perform the attitude derriere lifts while balancing on the ball of your front foot. 

attitude derriere – 20 reps

barre front + back leg sweep

how to do it: 

  1. Come into a standing, upright position. With your shoulders stacked over your hips and your hands on a chair for stability, transfer all of your weight onto your front, standing leg.
  2. Wrap the working leg in front, bringing the working legs calf to the shin of the standing leg. Similar to performing a front curtsy lunge.
  3. Then kick the working leg straight out the the side and perform a reverse wrap or curtsy lunge.
  4. Repeat this forward wrap, side leg sweep and back wrap for 20 repetitions. Keeping the chest lifted and core tight.

modify: do not sink as low into the wrap/curtsy position.  

make it harder: come onto the toe of your front, standing leg and perform the wraps and leg sweeps while balancing on the ball of your front foot. 

lunge + squat – 20 reps

lunge + squat_Collage

how to do it: 

  1. Start in a wide squat position with your feet wider than hip-width distance apart and your toes pointed out away from your body. Lower down into a squat position with your arms at shoulder height at your sides.
  2. From here turn your hips with the right to come into a low, lunge position. Your arms will follow your hips.
  3. Open back up to the starting wide squat position. Then turn your hips with the left to come into a low, lunge position.  Again, your arms will follow your hips.
  4. Again, open back up to the starting wide squat position. That is one rep.
  5. Perform 20, squat + lunges while staying low in the legs throughout the entire sequence. Keep your chest lifted, shoulders stacked over hips, and core tight.

modify: do not sink as low into the squat or lunge position. Or if the rotation does not feel good on your knees, simply perform 20 wide squat pulses and then 20 lunge pulses with the right leg forward and then 20 lunge pulses with the left leg forward.     

make it harder: intensify this entire sequence by rising up onto your toes. Not only will this make the exercise more difficult but it will really challenge your balance. 

the outfit: lululemon 

lululemon capris {they are like 3 years old, but i wish i could find them again, seriously love them}!

lululemon tank {that fit foodie finds gave me — yes free lulu, lucky me!}

garmin vivosmart

barre buns + thighs home workout | Grab a chair and get ready to tone your derriere with these 10 ballet-inspired moves! | www.nourishmovelove.com

barre buns + thighs home workout

Complete 20 repetitions per exercise on the right leg and then repeat the entire sequence on the left leg x 2 sets. Use chair for flat back and balance exercises.

  • Lunge Pulses
  • Isometric Lunge + Tuck
  • Lunge + Straight Leg Lift
  • Flat Back Arabesque Leg Lift
  • Flat Back Arabesque Hamstring Curl
  • Flat Back Arabesque Glute Stamp
  • Flat Back Arabesque Straight Leg Curtsy
  • Attitude Derriere
  • Front + Back Leg Sweep
  • Lunge + Squat

glute stamps and the front + back leg sweep are my favorites for digging into my glutes! tell me in the comments below, what’s your favorite barre booty exercise?

pin this workout

barre buns + thighs home workout | Grab a chair and get ready to tone your derriere with these 10 ballet-inspired moves! | www.nourishmovelove.com

2 comments
  1. I’ve been taking some time off working out and I want something to ease myself back into it. This seems like a perfect workout for that! Might just try this one today! 🙂

    • Jen! Yes, barre is a great low impact way to get the muscles burning while still getting your heart rate up. I love that it’s so accessible to everyone as you can modify or intensify all of the exercise to what best works for you and your body! Enjoy and thanks for checking out my barre workout! xo-Lindsey