One way to get your butt and legs bigger is simply to increase your body fat, which of course isn't a healthy option. The other way is to induce muscle growth, or hypertrophy, of the glutes, quadriceps and hamstrings with specific strength-training exercises. Performed regularly and combined with a protein-rich diet, these exercises can have you on your way to a stronger and bigger lower body.
Back Squat
The back squat is a lower body exercise that targets your glutes, quadriceps and hamstrings. Unlike other versions of the squat, the back squat allows for high resistance, which is necessary for muscle growth. Stand beneath a loaded barbell so that it rests across your upper back and shoulders. Secure the bar in place with a wide overhand grip. Remove the bar from the rack and step back. Stand with your legs hip-width apart. With your back flat, elbows high and chest up and out, allow your hips and knees to slowly flex. Lower your hips until your thighs become parallel to the floor, keeping your heels on the floor and your knees aligned over your feet. Press through your heels to extend your hips and knees and return to the standing position.
Leg Press
This exercise is a safe alternative for those who cannot perform the back squat due to back pain. Position your back snugly against the backrest of a leg press machine. Place your feet on the foot plate. Position them high on the foot plate to target your glutes or low on the plate to put more emphasis on your quadriceps. Contract your abdominal muscles, release the safety bars and allow the foot plate to descend by bending your knees until your thighs reach your torso. Press through your heels to extend your legs and return to the starting position.
Forward Step Lunge
The lunge can be performed with a barbell or two dumbbells to work your quadriceps and gluteal muscles. Step under the bar and grasp it with a wide overhand grip so it is balanced across your upper back and shoulders. Straighten your back, contract your abdominal muscles and hold your chest up and out. Maintaining this position, take one exaggerated step directly forward with your right leg. Transfer your weight onto your right leg as you slowly flex your hip and knee. Keep your left foot in the starting position while allowing your left knee to slightly flex until it is 1 to 2 inches from the floor. Lunge into your right leg until your thigh is horizontal, then forcefully push off the floor by extending your right hip and knee to return to the starting position. Repeat the exercise with your left leg.
Exercise Tips
To achieve hypertrophy in your butt and legs, the American College of Sports Medicine recommends using 70 percent to 85 percent of your one-repetition max weight for eight to 12 repetitions of each exercise. Perform each exercise two to three nonconsecutive days per week, resting at least 24 hours between each workout to allow for complete muscle recovery and optimum training results. Each exercise should be performed using slow, controlled movements to prevent injury. When using heavy weights, always have a spotter.
References
- "Essentials of Strength Training and Conditioning, Third Edition"; National Strength and Conditioning Association; 2008
- "ACSM's Resources for the Personal Trainer"; Nicki Anderson, et al.; 2007
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
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