As you get older, you naturally begin to lose muscle mass from your entire body, including your legs. Strength-training exercises not only prevent muscle loss, they promote new muscle growth, boost your metabolism to help you reduce body fat, improve bone and connective tissue strength, and help prevent and control conditions such as depression, diabetes, lower back pain and arthritis. Toning your glutes and hamstrings doesn't require a gym membership or expensive equipment. Your bodyweight can provide enough resistance to build muscle in your upper legs, and exercises may be performed from the comfort of your home.
Squats
Squats work not only your butt and hamstrings, but also your quadriceps, lower back, hips and abs. Stand with your feet spaced hip-width apart with your arms hanging at your sides. Keep your back straight and your shoulders down and back as you drop your hips back and toward the floor. Bend your knees and lower your torso until your thighs are nearly parallel with the floor. Keep your knees aligned with and behind your toes throughout the exercise. Push through the floor as you return to a standing position. Make the exercise more challenging by holding dumbbells or other heavy objects in each hand.
Jump Squats
Once you've mastered the basic squat, challenge yourself with jump squats. Jump squats take the resistance element of regular squats and combine it with an explosive plyometric movement that gets your heart pumping. Lower into a squatting position as if you were performing a traditional squat. Instead of standing up, push off your feet and jump as high as you can. Land softly on the balls of your feet and cushion your landing by immediately dropping back into the squat position. Swing your arms as you jump, to help propel you upward.
Lunges
Lunges tone your glutes, hamstrings, quadriceps, hips and abdominal muscles. Start with your feet together and your shoulders pulled down and back. Shift your weight onto the balls of your feet and take a large step forward onto your right foot. Drop your hips toward the floor and lower your body until your right knee forms a 90-degree angle. Shift your weight backward and step back into the starting position. Repeat, this time leading with the opposite leg.
Glute Bridge
The glute bridge exercise works your glutes, lower back and core abdominal muscles. Lie on your back with your feet flat on the floor about 12 inches from your glutes. Your knees should be bent and your arms should be lying at your sides with your palms against the floor. Contract your abdominal and gluteal muscles as you raise your hips off the floor. Continue until your upper legs and torso form a straight, diagonal line. Hold the position before lowering back to the floor. Avoid arching your lower back during the exercise.
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