The butt, thighs and calves are all classified as the lower body. These muscles are the glutes, quadriceps, hamstrings, gastrocnemius and soleus. The quads and hamstrings make up the front and rear thighs respectively, and the gastroc and soleus are the upper and lower parts of the calves. Perform exercises with free weights, body weight and machines to target these muscles.
Compound Exercises
Compound exercises work more than one muscle at a time, and they involve more than one joint. Squats and lunges target the glutes, quadriceps, hamstrings and calf muscles all at once. Squats are performed with a barbell resting across the shoulders, dumbbells held at the sides or with the weight of the body. Stand with your feet slightly wider than shoulder-width apart, lower yourself down by bending your knees, then stand back up. To place more work on your glutes, perform duck squats with your feet in a wide stance and toes turned out 45 degrees.
Perform lunges with your legs split into a staggered position. Slowly lower your body down and stand back up in a slow and steady motion.
When lowering yourself into a squat, push your butt backward, keep your back straight and core tight. Do not let your knees move past your toes or shift back and forth.
Isolation Exercises
Isolation exercises work one single muscle at a time. Hamstring curls and leg extensions are two examples that are performed on machines. To do hamstring curls, sit on the seat of the leg curl machine with the upper padded support pressed against your thighs and your lower back legs touching the padded lever arm. Steadily push against the lever arm to move it backward. Squeeze your hamstrings forcefully, extend the lever back out and repeat.
To do leg extensions, sit on the seat of the leg extension machine with your lower shins hooked under the padded lever arm. Lift it and lower it by bending your knees and contracting your quadriceps.
Dumbbell Calf Raises
Dumbbell calf raises work both parts of the calves and they are done from a standing position with your feet shoulder-width apart. While holding the weights at your sides, lift and lower your heels. When you rise on your tiptoes, squeeze your calf muscles and hold for a full second. To increase the challenge, perform these on one foot.
Seated Calf Raises
Sated calf raises place more emphasis on the soleus and they are done with the seated calf machine. While sitting on the seat, place your toes on the platform with your heels hanging off the edge and brace your thighs into the padded support. Press down with your toes to lift the weight, move the safety lever to the side and perform calf raises. When lowering, let your heels move down toward the floor and hold this stretched position for a full second.
Butt Lifts
Butt lifts work the glutes with the weight of your body. While lying on your back with your arms at your sides, bend your knees and place your feet flat on the floor. Lift your hips in the air as high as possible, squeeze your glutes for a full second and lower your hips back down. For an added challenge and to work more of the hamstrings, perform this exercise with your heels propped up on a stability ball or bench.
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