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7 Workouts to Get Rid of Cellulite on Thighs and Buttocks

What is Cellulite? 

Cellulite is a common and harmless condition where there is lumpy and dimpled appearance of the skin due to accumulation of fat under the skin.(1, 9) Cellulite is nothing but subcutaneous fat, which pushes against the skin giving the skin an orange peel, and dimpled and lumpy appearance.  Cellulite is commonly seen on thighs and buttocks, abdomen and is more common in women.(2, 3, 9)

Anyone can get cellulite. One doesn’t need to be older or obese to have cellulite on their thighs and buttocks. Cellulite is something which about 93% of females have and it can look unsightly too.(2, 9)

What Causes Formation of Cellulite?

What causes cellulite to develop is not clear.(9) There are many potential contributing factors to formation of cellulite, such as lifestyle, diet, genetics, hormones and age.(9)

How to Get Rid Of Cellulite on Thighs and Buttocks?

It can be quite difficult to get rid of cellulite; especially from your thighs and buttocks; however, there are certain exercises which can tone your thighs and buttocks and melt your cellulite from these areas.

Strength training is one of the effective workouts to get rid of cellulite on thighs and buttocks and costs very less too. With the right workout regime, one can develop firm and strong muscle under the skin, which will contain the space resulting in smoother skin surface.(8) With exercise, the muscle fibers get strong and taut, which will not only tone the fat, but will prevent the fat from pushing against the skin. Strength training makes your muscle stronger and it utilizes the fat to develop muscles which in turn automatically reduces cellulite.

Given below are some effective workouts to get rid of cellulite on thighs and buttocks. These workouts should be done at least 2 to 3 times in a week to melt cellulite. You don’t need fancy equipment for these exercises. For many, your body weight will suffice and also you can use your home furniture if needed, such as chair or table to give you support when working out.

Important Tips for Effective Workout 

For a 20 minute low impact lower body workout to get rid of cellulite on thighs and buttocks, you need to repeat the entire lap of these lower body exercises x2 to get rid of cellulite on thighs and buttocks.

Each lower body exercise should be done for a minimum of 40 seconds followed by rest for 20 seconds in between each set.

7 Workouts to Get Rid of Cellulite on Thighs and Buttocks

7 Workouts to Get Rid of Cellulite on Thighs and Buttocks

  1. Side Lunge to Get Rid Of Cellulite on Thighs and Buttocks

    Side lunges are beneficial for not only toning your thighs and buttocks, but also in strengthening hamstrings, glutes and quadriceps along with targeting the outer and inner thighs areas.

    To perform side lunges, you have to stand with legs more than shoulder-width apart and with toes pointing straight. Slowly transfer your bodyweight to one leg while bending the knee at a 90-degree angle while keeping the other leg completely straight. You can feel your glutes contracting. Come back to the center and repeat on the other leg for at least 10 times in a set.

  2. Pistol Squat to Get Rid Of Cellulite

    Pistol squats are an effective workout for lower body fat, which not only gets rid of cellulite, but also strengthens the quads, glutes and core and trains your body for better ankle stability and overall balance.

    To perform pistol squats, you should stand with your feet at hip-distance apart. Next, extend one leg in front of your body and you can keep your hands in front of your body or on your hips to maintain balance. Slowly sit back into a squat while placing all the weight in the heel, and then slowly stand again using the muscles in your glutes and hamstrings. Repeat this for 8 to 10 times on both legs. Perform 2 sets of this workout to get rid of cellulite on thighs and buttocks.

  3. Plié Squat to Get Rid of Cellulite

    Plié squats are effective in targeting the cellulite in your inner thighs and buttock muscles resulting in a firmer butt and toned thighs.

    To do Plié squats, you should stand with your feet placed slightly more than shoulder width with the toes pointed outwards. Lower your torso by bending your knees all the while keeping your abs tucked in with your back straight. Tuck in your tailbone and contract your glutes when coming back to standing position.

    Perform 2 sets of this exercise with 8 to 12 reps in each set.

  4. Deadlifts to Get Rid of Cellulite

    You need some sort of weights, such as kettle bells or dumbbells to perform deadlifts. Deadlifts are effective compound workout, which targets many muscles, such as core, shoulders, arms, back, legs, thighs and glutes.

    To perform deadlifts, stand with your feet hip distance apart with the dumbbells placed in front of the thighs. Tuck in your core and keep the back straight as you slightly bend your knees while lowering the dumbbells towards the ground.

    When returning to the original position, use your hamstrings and legs and squeeze your glutes to lift yourself back up. Perform at least 2 sets with 10 reps in each set.

  5. Glute Kicker

    This workout will help in toning and strengthening your glutes along with stabilizing your core and shedding that cellulite from thighs and buttocks.

    To perform glute kickers, kneel down on all fours and lift the right knee from the mat with the foot flexed, hold the right heel above the knee.

    Contract the right buttock and squeeze upwards on the right.  Gently release down and then contract upwards again.  Keep your core tight during this workout. Repeat for 10 times on both sides.

  6. Elevated Lunge to Get Rid of Cellulite

    Elevated lunges are a variation of the regular lunge, which targets on increasing the strength of the calves, hamstrings, quads and glutes along with reducing cellulite in these areas.

    To perform elevated lunges, you need to stand some feet in front of a low bench or a step and place your left foot back such that the heels are lifted and the toes are on the bench. Slowly bend your right knee while dipping your body toward the ground until both of the knees are flexed at 90-degrees.

    Slowly stand back up while contracting your buttocks (glutes) and maintaining your weight on your right leg. Repeat on the other side and do 10 reps on each side.

  7. Single-Leg Hamstring Bridge

    This is a great workout that makes the lower back, core, glutes and hamstrings strong and toned.

    To perform single leg hamstring bridge, lie on your back while keeping the knees bent at hip width apart with the feet placed firmly flat on the mat below the knees. Slowly extend your right leg upwards. Contract the glutes (buttocks) and raise your hips off the mat to form a bridge. Gently lower your hips and lift them again. Do these steps for 12 times at least, then repeat on the other side.


Many women worry over the cellulite on the thighs and buttocks. However, fret not; workouts such as strength training are one of the effective and best methods to get rid of cellulite. Cardio can also be incorporated to tone your thighs and buttocks and also is an excellent exercise for heart health and overall health. Other than cardio, other method of reducing cellulite is diet, massage and medical treatments as recommended by the doctor. (4, 5, 6, 7)


Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:October 15, 2022

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