The major muscle groups in your thighs and buttocks include the gluteals, hamstrings and quadriceps, which move your legs through various ranges of motion at the hip and knee joints. Tone these muscles by performing submaximal resistance exercises on a regular basis. Progressively increase the amount of resistance for each exercise, but make sure you can perform at least eight repetitions per set. Consult with your doctor before beginning a new exercise program.
Hamstring Curls
The hamstrings are located on the back of your thighs and serve as the primary knee-joint flexors. You can tone the hamstrings by performing hamstring curls on a machine specially designed for the exercise. Lie face down on the bench with your lower legs hanging over the edge and heels under the padded foot bar, which is attached to an adjustable stack of weights by a cable. Hold onto the handles under the bench to keep your torso stable. Flex your knees to move your feet toward the back of your thighs, arcing the foot bar in the same direction. Return to the starting position slowly, then repeat.
Hip Extensions
The gluteus maximus -- the biggest of the three gluteal muscles -- is the major hip-joint extensor along with the hamstrings. You can work these muscles, therefore, by performing resistance exercises through hip-joint extension and flexion ranges of motion. Start on your hands and knees with your back flat, parallel to the floor. Extend your left leg backward and hold your foot a couple inches off the floor, then repeatedly lift your leg as high as possible and lower it back down, keeping your foot perpendicular to the floor throughout the movement. Avoid changing your trunk position as you perform the exercise. Complete an equal number of sets with each leg.
Plie
The plie is a variation of the traditional squat -- an effective exercise for the gluteal muscles. The quadriceps, which are located on the front of your thighs, also work when you perform the exercise, controlling the speed of knee-joint flexion as you squat down and extending your knee joints as you stand back up. Stand upright with your feet wider than your shoulders and toes turned outward. Squat down until your thighs are parallel to the floor and lift your arms from your sides to in front of your chest at the same time. Reverse this movement to stand back up, then repeat. Keep your torso erect throughout the movement.
Standing Hip Abduction
The standing hip abduction exercise targets the gluteus medius and gluteus minimus -- the smallest of the gluteal muscles and the primary hip-joint abductors. Attach one end of a resistance band to your left ankle and the other end to a sturdy object at the same height. Stand with your right side closest to the object and your feet staggered slightly, so the band crosses over the front of your right foot. Raise your left leg sideways, away from your right leg, to stretch the band, then slowly return to the starting position and repeat. Keep your leg straight and toes pointed straight ahead throughout the movement. Perform the exercise with your right leg as well.
References
- "Basic Biomechanics"; Susan J. Hall; 2007
- "Physiology of Sports and Exercise"; Jack Wilmore, David Costill and Larry Kenney; 2007
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- "Fitness"; Plie; Cara Kagan
- American Council on Exercise: Standing Hip Abduction
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