A firm, shapely butt and well-defined thighs are the signatures of a well-defined body, regardless of your gender. In anatomical terms, the butt consist of the glutes and thighs consist of the quadriceps and hamstrings. Exercises that target more than one of these muscles at the same time are called compound. Your best bet is to mix some of these into your routines to get fast results.
Plyo Squat
Plyometric exercises are characterized by a fast, explosive movement. A plyo squat targets the glutes, hamstrings and quads and it is performed in similar fashion to a normal squat. Begin by standing with your feet about shoulder-width apart. You can either bend your elbows and place your fists in front of your face at this point, or hold your arms at your sides. Slowly lower yourself down until your thighs parallel the floor and forcefully jump in the air as high as possible. Lightly land on the balls of your feet and repeat the exercise. To increase the resistance, hold dumbbells at your sides or hold a medicine ball in front of your chest.
Barbell Forward Lunge
Barbell forward lunges target your glutes and thighs simultaneously and they require balance. Start by placing a barbell across the back of your shoulders behind your head and hold it with a wide grip. You can either use a regular barbell or a padded toning bar. Keeping your abs tight and back straight, take a big step forward with your right foot. Slowly lower yourself down by bending both knees and stand back up. As soon as you come back up, step forward with your left foot and lunge again. Continue to lunge across the room. You also have the option of doing these in an alternating fashion. With either variation, do not let your back knee touch the floor.
Sumo Deadlifts
Sumo deadlifts place most of the emphasis on your glutes and inner thighs. These require a weighted barbell that is placed on the floor. Stand behind it with your feet in a wide stance and toes pointing outward. Slowly bend down and grasp the bar with your hands about shoulder-width apart. Keeping your core tight and back straight, lift the bar off the ground and let it rest against your thighs. Hold this position for a full second, slowly lower the bar back down and repeat.
Side Stepping
Side stepping targets the outer thighs and sides of the glutes. This exercise requires a rubber fitness loop which looks like a large rubber band. To start out, weave your feet through the loop and flatten it out on your legs right above your ankles. After bending your knees slightly, side step laterally to your right all the way across the room. Immediately change directions and side step back to your starting point.
Prone Leg Raises
Prone leg lifts work the glutes and hamstrings with the weight of the body. These are performed from a face-down position on the floor. Begin with your legs together and arms crossed on the floor in front of your head. After placing your forehead down on your arms, raise your right leg in the air as high as possible. When doing this, keep your leg straight and forcefully contract your glutes and hamstrings. Slowly lower your leg and repeat with your left leg. Alternate back and forth in a steady motion. To increase the resistance, strap on a pair of ankle weights.
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