If you want bigger thighs, calves and buttocks, you need to perform strength and power exercises that stimulate muscle growth. How much size you get depends on your genetics, training quality and frequency, exercise intensity, your food intake and recovery period, according to the National Academy of Sports Medicine. Perform full-body workouts to increase overall strength and the rate of muscle growth.
Kettlebell Deadlift and Swing Combo
Step 1
Stand with your legs about shoulder-width apart and place a 50-pound kettlebell on the ground in front of you. Bend your legs slightly and bend your torso forward at the waist without rounding your spine. Grab the kettlebell with your left hand.
Step 2
Exhale and push your hips forward, which brings your torso upright and the kettlebell off the ground. Lift with your lower body, not your shoulder and arm. Hold the standing position for two seconds and lower the weight to the ground by bending your torso forward at the waist. Perform six to eight reps per arm.
Step 3
Hold a 30-pound kettlebell in your left hand and stand with your legs about shoulder-width apart. Your left arm should be hanging down in front of your body with the kettlebell in front of your hips.
Step 4
Bend your torso forward at the hips and swing the kettlebell lightly between your legs to initiate the swing. Bend your legs slightly and inhale as you swing. Do not round your back.
Step 5
Inhale and swing the kettlebell up until your arm is parallel to the ground, pushing your hips forward to generate the force. Exhale and swing the weight between your legs, bending your torso forward at the waist. Perform 10 swings with each hand. Rest for no more than one minute and repeat the exercises two more times.
Barbell Front Squats
Step 1
Hold a 50-pound barbell with both hands about shoulder-width apart near your collarbone. Stand with your legs about shoulder-width apart.
Step 2
Inhale and squat as low as you can, keeping your torso upright and your knees and feet pointing forward.
Step 3
Exhale and stand straight up without moving your spine. Perform three sets of 10 to 12 reps.
Power Stepups
Step 1
Stand in front of a 2-foot-high plyobox with your left foot on top of it. Your left leg should be bent at about 90 degrees.
Step 2
Swing your arms forward and jump straight up by pushing your left foot off the plyobox and your right foot off the ground.
Step 3
Switch your leg position in midair so you land on the box with your right foot and on the ground with your left foot. Land on the balls of your feet while keeping your torso upright. Perform three sets of 20 reps as fast as you can.
Box Jumps
Step 1
Stand in front on a 3-foot-high plyobox and jump on top of it. Land with both feet about hip-width apart on the balls of your feet.
Step 2
Swing your arms forward and jump down immediately on the ground about 2 to 3 feet away from the box. Land with both feet about hip-width apart on the balls of your feet.
Step 3
Turn around to face the box and repeat for three sets of 10 to 12 jumps. Do not round your spine when you land.
Tips and Warnings
- Physical therapist Gray Cook, author of "Athletic Body in Balance," recommends that you use a heavier weight if you can perform the weightlifting exercises easily. Use a lighter weight if you cannot perform the recommended number of sets and reps or if you cannot control the movement pattern.
Things You'll Need
- 50-pound barbell
- 30-pound kettlebell
- 50-pound kettlebell
- Plyobox
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
- "Athletic Development"; Vern Gambetta; 2006
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