Shapely legs and a firm butt drive women and men to gyms every year. Having a firm posterior is sexy and one of the top reasons people exercise, according to the American Council on Exercise. These two large muscle groups get lots of attention from professional sports associations and trainers worldwide. The best-rated butt and thigh exercises target the quads and glutes in their movements.
Sets & Reps
To train for firming and toning, the American College of Sports Medicine recommends three sets of 12-15 repetitions with 1 or 2 minutes of rest between sets. Always use proper form to target the specific muscles and prevent injury.
Squats
Squats are a multi-joint exercise and one of the top-rated butt and thigh exercises. The two main muscle groups active with squats are the gluteals (butt) and the quadriceps (thighs). Proper form is crucial when performing squats. Severe back injury can occur if this exercise is not done properly. A weight stand (squat rack) that holds a barbell is required, with a barbell placed on the rack at shoulder height. Stand with your feet shoulder-width apart and your shoulders against the bar. The bar should rest below the base of your neck. Grasp the bar with both hands and lift it. Tighten your abdominals, keep your back straight, and lower your body. Bend at the hips and knees, pushing your butt out behind. Keep your back straight and your knees from extending past your toes. Pushing up with your feet, return to the starting position. Repeat for the desired number of repetitions.
Walking Lunges
Walking lunges work the thighs and butt, and they can be done with or without weights. Find an area where you can walk for at least 10 steps. Stand with your arms at your sides, holding dumbbells. Step forward with one foot and lower your body, flexing at the knee and hip, until the knee of your rear leg is almost touching the floor. Stand on the forward leg, and lunge forward with the rear leg. Alternate legs, doing two laps for one set. Lunges also can be done without walking. Step forward with your right foot, lowering your body, flexing the knee and hip, until your left knee is almost touching the floor. Step back to the starting position. Next, repeat the movement with the left foot. Repeat for the desired repetitions for each side.
Step-Ups
The American Council on Exercise lists step-ups as one of the best butt and thigh exercises. Stand in front of a step, bench or platform, with dumbbells held at your sides (if not using dumbbells, put your hands on your hips). Step up onto the raised area, using your left leg, then follow with your right leg. Step down with your right leg, then follow with your left leg, returning to the starting position. Do 8 to 15 repetitions. Switch starting legs, then repeat for another 8 to 15 repetitions. Step-ups work the gluteal muscles, quadriceps and core muscles. They also will increase your heart rate for aerobic conditioning.
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