The muscles along the top of your legs, your quadriceps and hamstrings, are responsible for helping you flex your hip when moving your leg forward and extending your hip when bringing your leg behind your body, respectively. These muscles can be strengthened by exercises that force you to bend and straighten your hip while under resistance. Often they also involve the muscles that make up your buttocks, because your muscles work cooperatively to help your lower body move.
The Squat
The squat is listed as “the single best exercise for strengthening, toning and shaping the thighs and butt” by the fitness website, ShapeFit. It can be performed using your bodyweight, a loaded barbell or a pair of dumbbells to add resistance. Stand with your feet about shoulder-width apart and your selected weights at the ready. Hold the weights and bend both legs at the same time to lower your upper body toward the floor. Continue bending your legs until your thighs are about parallel to the floor. Pause for a second in this position and then straighten both legs to return to the starting position. Repeat.
The Lunge
This is another "very popular exercise for toning and firming leg and butt muscles,” according to ShapeFit. It can be performed with additional weight in the form of a pair of dumbbells, or you can use your bodyweight as resistance. Stand with your feet about shoulder-width apart and step forward in an exaggerated step with your left leg. Bend both legs at the same time and lower your body toward the floor. Continue bending your legs until your left thigh is about parallel to the floor and your right knee is nearly touching the floor. Pause in this position for a second or two and then straighten both legs to return to the starting position. Repeat for an equal number of repetitions with each leg in the front position.
Leg Extensions
You need a leg extension machine in the gym to perform this exercise. Sit down on the machine with the extension pads positioned along the front of your lower shin. Select the amount of weight you want to use and hold onto the hand holds with both hands. Use the muscles of your thigh to straighten both legs at the same time and lift the weight off the rack. Continue lifting until your legs are nearly completely straight and use a slow and controlled motion to bend your legs and return to the starting position. Repeat.
Leg Press
As with the leg extension exercise, you’re going to need a trip to the gym to perform this exercise. Sit down in the leg press machine with your feet positioned about shoulder-width apart on the foot plate. Bend both legs at the same time against the resistance of the weights until your knees are bent at about a 90-degree angle. Pause for a moment in this position before using your thigh muscles to straighten both legs and lift the weight away from your body. Be sure that you don’t lock your knees straight when performing this exercise; the heavy weight can damage your knees if you’re not careful. Repeat.
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