The following exercises show examples of moves targeting the butt, hips and thighs, including the glutes, quads, hamstrings and inner and outer thighs.  Many of the exercises featured are compound movements, involving multiple muscle groups that allow you to work the lower body in a functional and dynamic way. To work these exercises into a routine:  

• Beginners:  Choose 1 to 2 exercises for 1 to 2 sets of 12 to 16 reps, using light weights or none at all.
• Inter/Adv:  Choose an 3-4 exercises for 2 to 3 sets of 8 to 12 reps, resting between sets and using enough weight that you can ONLY complete the desired number of reps.

Squats

Stand with feet hip- or shoulder-width apart. Hold medium to heavy dumbbells in each hand just outside the thighs or with arms bent above the shoulders. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles OR before you lose the natural arch of your back. Contract the glutes and legs while stabilizing your body with a strong torso. Slowly stand back up without locking the knees and repeat for 1-3 sets of 10-16 repetitions. Always keep the knees in line with the toes!

Pile Squat

Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay alined with your toes, so don’t go out too far. To add weight you can hold dumbbells on the upper thighs, a single dumbbell in front or a barbell on the shoulders or behind the head. Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight. Only go down as low as you can without compromising your flexibility or your balance. Push back to start without locking the knees.

Hip Extension

On hands and knees, keep the abs tight as you lift one leg up, knee at a 90-degree angle throughout the movement. Keep lifting the leg until the bottom of the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor. Don’t arch the back and keep the neck straight. Lower back down and repeat for all reps before switching sides. Add ankle weights for more intensity or, hold a light dumbbell behind the knee.

Static Lunges

Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly. Hold weights in each hand (or place a barbell behind the neck) for added intensity. Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot. Keep the torso straight and abs in as you push through the front heel and back to starting position. Don’t lock the knees at the top of the movement.

One-Legged Press

Sit on the ball and slowly roll down the ball, walking your feet forward until you’re sitting at an incline, knees bent. Place a paper plate or glider under your left heel and straighten that leg straight out in front of you, right knee bent. Push through the heel of your right foot to push up on the ball (as in a leg press). As you press up, drag that left heel on the floor, pressing into the paper plate as much as you can.

Deadlift with Dumbbells

Stand with feet about hip-distance apart and hold weights in front of thighs. Keeping the shoulders back, abs in and the back straight, tip from the hips and lower the weights towards the floor. Lower as far as your flexibility allows. You can bend the knees slightly if you need to. Push into the heel to go back to starting position.

Hamstring Rolls

Lie down on the floor and place both heels on the exercise ball. Lift the hips up so that your body is in a straight line from head to toes. Press the heels into the ball to roll the ball in, contracting the hamstrings. Keep the feet flexed. Roll the ball back out, keeping the hips lifted.