Workouts / Glutes

Outer Thighs and Glutes

For strengthening and firming the glutes, the CrossToner Outer Thigh & Glute Blaster is the ideal solution. It’s a safe and effective way to strengthen abductor muscles of the outer thigh and glutes, and is much simpler than traditional hip abductor machines and resistance band exercises that target the same muscle group.

CrossToner Outer Thigh Press


Outer Thigh & Glute Blaster

Abductor Machine


Abductor Machine

Abductor Muscles – Thighs and Glutes

The following illustration provides details of the three abductor muscles and the gluteus maximus. CrossToner uniquely targets numerous muscles with each exercise.

Abductor Muscles

Hip abduction is an everyday movement of the leg away from the body. In fact, for many it’s the first movement of the day when getting out of bed. In addition, the abductors are important for balance and posture, and thus, weakened abductor muscles can lead to problems in hips, knees, even ankles.

Looking at the diagram above, you’ll see three abductor muscles: the gluteus medius, gluteus minimus, and the tensor faciae latae. In addition, the upper fibers of the gluteus maximus also contribute to abduction movements. The CrossToner Thigh & Glute Blaster exercise expressly targets all of these highlighted muscles, and can be combined with other movements to incorporate even more muscles. 

Working these muscles will help you achieve strong and toned hips, outer thighs, and glutes!

Full Video Demonstration


While sitting in a chair or on the floor, put knees together and place short handles of CrossToner on outside of thighs. Slowly move knees away from each other until long handles are touching each other.

Hold for 1 second, then slowly release.

Repeat 8-12 times.

Always inspect your resistance bands before use. Do not use any bands that show any signs of wear or tear. Refer to your user manual for important safety information.


Crab Walk
Stand with knees bent. Grab CrossToner by the long handles in a similar way to the standard outer thigh and glute exercise, with short handles pointing down. Place short handles over your thighs just above the knees. Adjust the width of your feet and knees so CrossToner is under a small amount of tension, ideally about shoulder width apart. Now lower to a squat position.

Keep a steady downward force with the long handles to keep the CrossToner positioned on the thighs. To begin, take a sideways step to the right using your right leg to push the CrossToner apart (don’t push in with your arms..that’s cheating).

Maintain a consistent knee bend and resist the urge to squat lower or higher. After that first step outward with the right leg, take an equal step inward with your left leg, releasing most of, but not all of the tension on the CrossToner.

Repeat this stepping motion 5-10 times to the right. Then, reverse the process back to the left for 5-10 steps.

Chair Pose
Same as the standard CrossToner outer thigh and glute exercise, only this variation is performed while standing, with knees slightly bent. In yoga, it’s known as the chair pose because it resembles a posture you’d be in as you just start to sit down in a chair.

While in the chair position, grab CrossToner by the long handles and place short handles over your thighs just above the knees. Slowly move knees away from each other until long handles are touching each other. Hold for 1 second, then slowly release.

Skiers Pose
Same as the Chair Pose, except you’ll be in a lower “squat” position. This variation targets the entire set glutes and thighs. 

Floor Variation
Same as the standard CrossToner outer thigh and glute exercise, except you’re seated on the floor.


Outer Thigh & Glute Blaster with Leg Lift
While seated in a a chair, perform outer thigh exercises while holding feet off ground. ADVANCED – also pull knees up and away from chair. Also called “V-sit”. These are serious core crunchers! This exercise works the core in addition to the outer thighs.

Chair Pose/Skiers Pose with Power Squat 
Combine a chair pose or skiers pose exercise variation with a squat during each repetition for a super intense workout of virtually the entire lower body.

Outer Thigh & Glute Blaster with Ab Crunch
Lie on the floor, flat on your back, feet on ground, knees bent, in a traditional floor / abdominal crunch position. Grasp the CrossToner long handles and point the short handles to your knees. Wrap short handles around your thighs just above the knees. Begin an ab crunch motion by using your abs to lift your head and shoulders up and towards your knees. At the same time, use your abductors (glutes, outer thigh) to push apart the CrossToner. Use your hand grips to stabilize the CrossToner. Hold for 1 second, then slowly release your legs inward as you lower your head back down to the floor.

Alternate “Single Crunch” version:   Hold your head and shoulders up the entire time while you do a full set of reps with your legs.

Compare to these traditional abductor exercises

How does CrossToner stack up against these traditional methods?

CrossToner has a few advantages over these traditional abductor exercises.

Compared to the resistance band and ankle weights, CrossToner has variable resistance built in. So, it would take multiple sets of resistance bands / ankle weights to provide similar variable resistance levels as the CrossToner.

Compared to the abductor machines, CrossToner is ultra light weight and portable. You can’t lug a fitness machine around, and you probably don’t have one in your home, so you need to go to the gym to take advantage of them.


We are now accepting waitlist subscribers for the all new CrossToner Model XYZ (as in… the new name is top secret!). No credit card is required, so don’t wait! Subscribe now to the waitlist and take advantage of limited Early Bird Special pricing of up to 50% OFF when we launch the new product!

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