The butt and thighs have large muscles known anatomically as the glutes, quadriceps and hamstrings. If you want to naturally enhance the butt and thighs, you can do so with several key exercises. To perform them, you need free weights and machines. Aim for 10 to 12 reps with each of the exercises and use the heaviest weights you can handle.
Leg Press
Perform leg presses on a leg press machine. To do these, sit on the seat with your back against the backrest and your feet shoulder-width apart on the plate. After pushing up and flipping the safety levers over, lower the plate down by bending your knees. Once your knees form a 90-degree angle, push the plate back up and repeat. When you push the plate up, do not fully lock out your knees.
Ball Butt Raises
Lying butt raises are done with an exercise ball. These target your butt and hamstrings simultaneously. To do them, lie on your back with your heels up on the ball. In a controlled motion, lift your hips off the floor and squeeze your glutes forcefully. Slowly lower your hips back down and repeat. When you lift up your hips, keep a slight bend in your knees.
Step-Ups
You’ll need a bench or step stool to perform step-ups. Stand behind the bench with your feet hip-width apart and dumbbells at your sides. In a controlled motion, step onto the bench with your right foot and press down to lift your body up in the air. Once into this position, let your left leg hang in the air behind you for balance. Step back down on your left foot and repeat for a set of reps. After finishing a set, switch sides.
Straight Leg Deadlifts
Straight leg deadlifts place emphasis on your hamstrings and glutes. They can be done with a barbell. To do these, stand with your feet shoulder-width apart and hold the bar in front of your thighs with a shoulder-width, overhand grip. In a controlled motion, bend forward and lower the bar toward the ground. Once you feel a strong contraction in your butt and hamstrings, stand back up, and repeat.
Leg Curls
Lying leg curls isolate your hamstrings and you can do them on the leg curl machine. To do these, lie face-down on the bench and hook your lower back legs under the padded lever arm. After grabbing the handles on the sides of the bench, lift the lever arm and bring your heels toward your butt. Squeeze your hamstrings, lower the arm back down and repeat. When doing this exercise, do not let the resistance off of your hamstrings at either end of the movement.
About this Author
Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.
