The leg muscles are a large muscle group that require adequate attention to effectively train and reshape. The Centers for Disease Control recommends at least 30 minutes of aerobic exercise a week, as well as at least two strength training sessions a week. Perform exercises that target the butt and legs as part of a well-balanced fitness program. Compound exercises incorporate multiple muscles in a single exercise. Select compound exercises over isolated movements to best engage the butt and leg muscles.
Bulgarian Split Squat
The Bulgarian split squat, also known as single-leg squats, successfully targets the glutes and entire leg area. It tightens the butt and remains one of the most effective exercises, according to the American Council on Exercise. Stand in a lunge position with your right leg in front and your left leg propped up on a bench or chair behind you. Squat down in a lunge position until your right thigh is parallel with the ground. Do not allow your right knee to pass your toes to prevent knee injury. Maintain balance and form as you come back up in starting position. Repeat 10 to 12 times on the right before switching to the left side. Try to work up to three or four sets.
Jump Squat
The jump squat not only works the glutes, hamstrings and quads, but it also offers cardiovascular benefits. Stand with feet slightly wider than shoulder distance apart. Keeping your arms naturally placed in front of you for balance, squat down toward the ground. Keep your torso elevated and your back slightly arched to keep proper form. As you come back up, jump up before landing into the next squat. Repeat 15 to 20 times. Aim for four sets of jump squats, taking at least a 60 second break between sets. To add intensity, hold light weights in each hand during the exercise.
Weighted Lunges
Lunges, an effective compound movement, target the entire leg area and also help improve balance. Many variations of lunges can be performed to challenge the muscles and maintain interest. For basic weighted lunges, stand with your right leg in front of you and your left foot planted behind. Hold dumbbells in your hands by your side, or hold in place on your shoulders. Bend your left leg until your left knee is nearly touching the ground and your right thigh is parallel to the ground. Raise back to the starting position and repeat 10 to 15 times on each side. Do not sacrifice form. Reduce the amount of weight or repetitions in order to safely perform the exercise using proper form.
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