When you have spindly legs, it may not be as big of a concern as a fat belly, but it can still cause low self-esteem. If you want to bulk up your thighs and butt, you need to do a combination of compound leg exercises and isolation exercises. Compound exercises will work your butt and thighs simultaneously, and isolation exercises will "isolate" specific areas.
Barbell Squats
Barbell squats work your butt and thighs simultaneously, and they are done with a barbell in a squat rack. Step under the bar and place it across your shoulders with your hands grasping the bar with a wide grip. After hoisting the bar off the supports and stepping back three steps, place your feet shoulder-width apart and look forward. Keeping your core tight and back straight, bend your knees to lower your body. Once your thighs parallel the floor, stand up and repeat.
Plie Squats
Plie squats, also known as sumo squats, work your butt and the insides of your thighs. Stand in a wide stance while holding a dumbbell vertically in between your thighs. After turning your toes out 45 degrees, lower your body down by bending your knees. Once your thighs parallel the floor, stand up and repeat 10 to 12 times. Maintain a tight core and straight back throughout.
Leg Press
Leg presses work your butt and thighs and they are performed on a leg press machine. While sitting on the seat, place your feet shoulder-width apart on the platform. After pushing up, flip the safety latches over to the sides and slowly lower the platform toward your body. Once your knees form a 90-degree angle, push back up, stopping just short of locking out your knees. Continue for a set of 10 to 12 reps.
Split Lunges
Split lunges place emphasis on your butt, hamstrings and quads. Place the top of your right foot on a stability ball and step your left foot forward slightly. While keeping your core tight and back straight, bend your left knee to lower your body. Once your left thigh parallels the floor, stand up and repeat. After doing 10 to 12 reps, switch legs.
Seated Hamstring Squeezes
Seated hamstring squeezes isolate your hamstrings. Place a stability ball inside a doorway and sit on it with your back straight. Carefully place your hands on the door jambs, lift your feet off the floor and dig your heels into the ball. As you do this, forcefully contract your hamstrings and hold for 20 to 30 seconds.
Lying Butt Raises
Lying butt raises target your butt and hamstrings. While lying face-up on the floor with your heels propped up on a stability ball, lift your hips off the ground by pressing down into the ball. Squeeze your glutes forcefully, lower your hips and repeat 10 to 12 times. When doing this exercise, maintain a slight bend in your knees.
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