Best Gym Workout For Your Butt and Legs
- Barbell Bulgarian Split Squats
- Barbell Hip Thrusters
- Weighted Bench Lunge
- Medicine Ball Side Lunge Walks
- Wall Balls
- Wall Sits
Keep reading for a step-by-step guide with pictures, videos, and descriptions of each of these exercises.
Eliminate guesswork and confusion and start seeing results.
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“I just need some new exercises for my butt and legs.”
I am head-over-heels crazy about my wife, not only is she the best thing that ever happened to me – that woman can totally crush a workout.
That’s why I was a little surprised when she came to me tonight and said “I just feel like I’m in a rut with my leg/butt workouts and need something more.”
Music to my ears.
Today we’re kicking your butt and legs into high gear with some gym exercises you’re probably not doing… or not doing that often.
Get ready for this one. Check it out below.
DO SQUATS REALLY TONE YOUR BUTT?
Squatting works all the major muscles in your lower body, it’s a great way to tone your butt as well as legs. Air squats are effective, but if you really want a better butt– then you need to add some resistance training and squat with weight.
Make sure you are always squatting with correct technique and then increase the weight gradually to start building up the muscles in your buttocks.
If you want a toned butt you need to do weighted squats, cardio exercises, and focus on eating right.
WHAT IS THE BEST WAY TO TONE THIGHS?
Slim and muscular thighs are possible with some effort and diligence. Do squats a few times a week to tone your thighs, and try some squat variations, wall sits, and lunges like the exercises included in this butt and leg toning workout.
Add in some cardio for firmer and slimmer thighs, such as running. Running regularly is a great way to shred some fat on your thighs and make your legs look more toned. If running isn’t your thing, try some other cardio workouts like Zumba, HIIT workouts, biking, swimming etc.
Now to the butt and leg workout. We’re going to do 6 exercises in three circuits.
You’ll do Circuit One exercise A – B – A – B etc until you complete 4 sets of each exercise and then move on to Circuit Two.
Then the same thing: A – B – A – B etc until 4 sets are completed and then finally on to circuit 3 in the same pattern.
Barbell Bulgarian Split Squats
- Stand in front of a bench and reach one foot behind you and place the top of your foot on the bench.
- Keep your torso upright, descend under control until your back knee almost touches the floor. Don’t let your forward knee advance in front of your toe.
- Slowly rise back to starting position.
10 reps on each leg
Barbell Hip Thrusters
Again – the fixed barbell works well for this one.
- Place your shoulders and upper back on a bench with your feet flat on the floor. Keep your barbell across your hips.
- Squeeze the muscles in your glutes to lift your hips up towards the ceiling.
- Slowly return to starting.
Repeat Circuit One 4 times and then move on to Circuit Two
Weighted Bench Lunge
We’re using a lot of fixed barbells in this one – probably because they’re my wife’s favorite. Dumbbells also work.
- Load a barbell across your shoulders or hold some dumbbells.
- Keep your chest up and head high as you step with one foot all the way up onto a bench, your other leg follows.
- Slowly return back to the floor.
10 times on each leg
Medicine Ball Side Lunge Walks
It’s important we hit some lateral movements, too.
- Hold a medicine ball at your chest and start by standing straight.
- Take a large step and lunge over to the left side. Be sure that your knee doesn’t go past your toe. Keep your other leg straight.
- As you lunge to the left, let the ball drop down to the left knee.
- Pull yourself up laterally as you perform these lunge walks sideways. Now switch sides.
10 times on each leg
Repeat Circuit Two 4 times and then move on to Circuit Three
- Stand with a few feet between you and the wall and hold the ball.
- Keep your head up and squat down low while keeping the ball high at shoulder level.
- As you rise up, throw the ball from the squat position up to about a 10 foot line on the wall.
- As you catch the ball, come back into another squat.
- Lean with your back flat against the wall.
- Set your feet shoulder-width apart, about 2 feet out from the wall.
- Slide your back down the wall and “sit down” until your legs are at a 90 degree angle, your knees do not pass over your toes.
- Hold the position.
Repeat Circuit Three 4 times and you are DONE.
Congratulations- You just crushed that workout. You’ll have to let me know what you think and if it was enough for you.
Looking for great butt and leg workouts at home? Here are some of my favorites.
Make it happen,
By Jared Beckstrand