One of the conveniences of leg and glute training regimens is that you can do many of the same exercises no matter what your fitness goals are. If training for mass, use weights heavy enough to perform two to four sets of eight to 12 repetitions each, with about 60 seconds of rest between sets. If training for power, use heavier weights, perform fewer repetitions, and take longer rests between sets. If training for tone, use weights light enough to complete 15 to 20 repetitions per set with little or no rest between sets. Regardless of your fitness goals, exercises for your glutes and legs can help you with everyday tasks such as lifting heavy loads, climbing stairs or simply being more mobile.
Squats
The squat is the most productive compound movement exercise you can perform in a weight room. The squat involves supporting a weighted barbell across your shoulders with your feet shoulder-width apart, squatting until your upper thighs are parallel to the floor, and then pushing yourself back into a standing position. Depending on your current fitness level and your fitness goals, you can perform the squat with a barbell resting on the base of your neck, with dumbbells held at your sides or with your body weight as the only resistance.
Deadlifts
The deadlift is another compound movement that engages every major muscle group in your body. Start with a weighted barbell on the floor. Step to the bar with your feet shoulder-width apart and the balls of your feet positioned under the bar. Squat and grasp the bar with both hands. Brace your core, lock your lower back into a neutral position and expand your chest. Stand up with the barbell, driving your heels into the floor, keeping your core tight and your head facing forward. Once you have stood up completely with the barbell against your thighs, slowly lower the bar back to the floor, maintaining the same posture you held while performing the lift.
Lunges
Lunges work all muscle groups in your glutes and legs, and you can perform them with as little or as much weight as you wish. Start in a standing position with dumbbells in your hands. Keeping your back perpendicular to the floor, stride forward with your left leg. Once your rear knee is almost touching the ground, use your left leg to push yourself back to your original, standing position. Repeat with your right leg.
Plyometric Jumps
You can perform plyometric jumps with or without weights, and gain explosive power in addition to strength and muscle definition. Begin with your feet shoulder-width apart. Keeping you lower back flat and your weight on your heels, squat until your upper thighs are parallel with the floor. Jump straight up as high as you can. Land softly, with your knees slightly bent. Lower yourself back into a squat. Do 10 repetitions per set.
Cardiovascular Training
Either as a complement to strength training or as a substitute, many cardiovascular exercises can stimulate tremendous leg development. Walking, jogging and sprinting activities -- whether outside or on a machine at the gym -- are all great for your glutes and legs. Cycling, swimming, stair climbing and rock climbing are also terrific ways to exercise all of the muscle groups in your lower body.
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