The thighs and butt are some of the most important muscles you can train. The key to getting the best possible thighs and butt you can have is to use compound exercises. Compound exercises are those that require movement of multiple joints. In the case of thighs and butt, you're looking for movement of the hips and knees. Compound exercises are best because they maximize muscle activation, which increases calories burned, helping to increase fat loss.
Dumbbell Squats
Dumbbell squats are a popular place to start working the thighs and butt. Stand straight with your feet hip-width apart, and hold a dumbbell in each hand. Bend at the knees and squat. Keep your knees tracked over your feet. If your knees travel over your toes, you will be placing an excessive amount of force on the knee joint, potentially leading to injury. Keep your back straight, and push your hips back as you lower yourself. Go as low as you feel comfortable, aiming for at least a 90-degree angle at the knees. Slowly stand up straight, and repeat the movement for the desired number of repetitions.
Stiff Leg Deadlift
Stiff leg deadlifts, sometimes called Romanian deadlifts, target the back of the thighs and butt. Stand straight with your feet hip-width apart, with a slight bend in the knees, and hold a barbell in front of you. Engage your abs and keep your back straight as you bend forward at the waist. Do not let your back round or your knees lock out at any point of this exercise. Ideally, you will be able to bend forward enough so that your chest will be parallel with the ground. On your way back up, emphasize the squeeze in your butt and hamstrings to maximize the effectiveness of the exercise.
Plie Squat
Plie squats are a way to work more of the inner thighs and butt than dumbbell squats. Widen your stance so that your feet are about 2 to 3 feet apart, and angle your toes outward. Hold a dumbbell in front of you with both hands, but do not allow your torso to lean forward. Bend at the knees and squat down, making sure your knees stay over your heels throughout the movement. Try to get at least a 90-degree angle at the knees, then return to the standing position.
Reverse Lunge to Stepup
The reverse lunge to stepup, as the name may suggest, is a combination of a reverse lunge and a stepup. This gets the best of both exercises and infuses a bit of a cardiovascular challenge at the same time. Stand in front of a bench, and lunge backward with your right foot. Bend both knees until they are 90 degrees. Your back knee should never touch the ground in any lunge. As you come up, bring your right foot from the lunging position up to the bench, then go right into the stepup, repeating this for the desired number of repetitions. Switch legs and do the same number of reps to complete one set.
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