The quadriceps of the front thigh, the hamstrings of the rear thigh, and the gluteus maximus muscles at the rear of your hip are important muscles for both appearance and performance. Strong legs can make everyday tasks like walking or climbing stairs easier and also contribute to running speed and jumping ability. There are a number of exercises you can choose from to work your thighs and butt muscles.
Stiff Legged Dead Lifts
Performed with dumbbells or a barbell, stiff legged dead lifts focus on your butt and hamstring muscles. Stand with your feet shoulder-width apart while holding a weight in front of your thighs and keeping your arms straight. Keep your shoulders back, your knees slightly bent, and your neck long. Push your butt backwards, and bend forwards at the hips, lowering the weight as far down the front of your legs as possible. Make sure your lower back doesn't round out. Hold the most stretched position for a second before pushing your hips forward again and standing up.
Squats
You can perform squats, considered an essential lower-body exercise, with dumbbells in your hands or a barbell resting across your back or on the front of your shoulders. Stand with your feet hip-width apart and your feet turned slightly outwards. Push your butt back, and bend your knees. Lower your body until your thighs are as close to parallel to the floor as you can manage. Push back up to the starting position and repeat. Make sure your lower back doesn't round over during this exercise.
Alternating Lunges
Lunges work your whole lower body musculature with extra emphasis on your glutes and hamstrings. Stand with your feet together. Take a large step forwards, bend both legs, and lower your rear knee until it is almost touching the floor. Push with your front leg, and return to the starting position. Immediately perform the exercise leading with the other leg. Continue alternating legs for the duration of the set. You can perform this exercise using just your body weight or, if you want a more challenging workout, holding dumbbells in your hands or with a barbell resting on your shoulders.
Leg Extensions
Leg extensions focus on the muscles at the front of your thighs, called the quadriceps. Sit on the leg extension machine, and adjust the back rest so that your knees are in line with the lever arm pivot point and the leg restraint is against your lower shin/ankle. Keeping your upper body relaxed, straighten your legs against the resistance. Try to fully extend your knees to get the most from this exercise. Slowly bend your knees to return to the starting position, but avoid letting the weights touch, as this reduces the effectiveness of the exercise by removing the tension from your muscles.
Leg Curls
To target your hamstrings at the back of your thigh, sit on the leg curl machine, and adjust the back rest so that your knees are aligned with the lever arm pivot point. Position the leg restraint so that it is pressing against your lower calves. Set the thigh restraining bar so that it secures your legs in place. With a relaxed upper body, bend your legs, and pull your feet in towards your butt. Hold the most contracted position for a second or two before slowly returning to the starting position and repeating.
References
- "Stronger Legs and Lower Body"; Keli Roberts and Linda Shelton; 2002
- "The Complete Book of Butt and Legs"; Kurt Brungardt, Mike Brungardt and Brett Brungardt; 1995
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