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What Is The Best Workout For Thighs And Butt?

What is the best workout for thighs and butt? Well look no farther. Our forum members share exciting lower body workouts for both men and women right here! Try them out and see if they work. Read on for more ...

By: Workout Of The Week


TOPIC: What Is The Best Workout For Thighs And Butt?

The Question:

All women want the perfect thighs and butt. Nothing is sexier than the thighs and gluteus maximus built to perfection.

What is the best workout for thighs and butt? Be specific.

Would this workout target mainly women or men as well?

How long could one expect to see results?

Show off your knowledge to the world!

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1st Place - FootballJoey16
View This Author's BodySpace Here.

Why "cut and built" thighs and butt rather than "skinny and thin" thighs and butt?

I have always noticed that women who have twigs for thighs and a small, petite butt are not nearly as attractive as women who have somewhat muscular thighs and a more full butt. Playing on a rather large football team and having many friends who talk about women, I have found that many other men have the same feelings as me about this matter.

It is simple that a woman with a full body with muscle is a lot sexier than a woman with no muscle but a thin "to-the-bone" body. I have confidence that with this exercise of bulking up those skinny little thighs of yours and then chiseling away the fat around them, you can build yourself a sexy, head-turning body.

So what is this exercise routine you talk of?

The exercise routine is going to be intense. By intense, I do not mean supersets or giant sets. I mean working your butt off (or working your butt on actually) on simple exercises such as squats and leg press. The routine will consist of two different workouts.

Every month, you will rotate the workouts. For example, Workout 1 consists of your bulking phase. You will bulk for one month using Workout 1, then cut for one month using Workout 2 (which will be your cutting phase).

Workout 1 is a workout that you will do every Monday and Thursday. This may seem weird or unique for a workout, but if done correctly, your legs will be sore for at least two days. To remain certain that you do not overtrain, the "Monday-Thursday" workout is perfect.

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Workout 2 is a workout that will be done every Monday, Wednesday and Friday. This will be more fast-pace with more isolated lifts than complete lower-body lifts. The workouts are as follows:

Workout 1:

    Rest 2-4 minutes between sets

  • Warm-up: Jog in place for 2 minutes. Stretch your legs using your normal leg stretching routine. After you have jogged and stretched, deadlift 1 set of 15 reps with a light weight.

  • Barbell Squats - 3 sets of 20 reps.

      Notes: Be sure your upper legs are parallel to the floor beneath you. You must get low whereas you are almost sitting on air. This exercise will kick your butt. You may feel dizzy or nauseous during this exercise. If this does occur simply stay on your feet, walk around slowly and drink water and if possible get some cool air to cool you down.

  • Leg Press - 2 sets of 20 reps.

      Notes: For this exercise, make sure your legs at the knee create a 90-degree angle between your upper leg and lower leg. This may sound brutal because after two simple and usually low rep lifts you have done 100 reps, but if you survive your squats, leg press should be nothing to you. Keep your hopes high and look forward to the great results you will see if done correctly.

  • Dumbbell Lunges - 2 sets of 12 reps

      Note: If you work out in a small weight room, simply step outside and do these. However, if you belong to a large gym where you cannot go outside, find an open spot or do them standing in place.

  • SLDL (Stiff Legged Barbell Deadlift) - 3 sets of 12 reps.

      Note: I suggest standing on a bench for this. This will help due to the fact that the plates must not touch the floor. Don't go "too heavy" for this exercise because it may cause some back pain, however this does not mean discontinuing your high-intensity workout.

  • print Click Here For A Printable Log Of Workout 1.

Workout 2:

    Rest 1-2 minutes between sets

  • Warm-up: Jog in place for 2 minutes. Stretch your legs using your normal leg stretching routine. After you have jogged and stretched, squat 1 set of 10 reps with a light weight.

  • Speed Squats - 2 sets of 20 reps

      Notes: The weight for your speed squats will be less than your normal barbell squat weight. Drop down to about 70-80% of the weight used with normal barbell squats. Where normal squats are down on a 2 count and up on a 2 count, the speed squats should be down 1 count and up on a 1 count. A mistake many people make while doing speed squats is that they lose correct form. Be sure to keep correct squat form and create a 90-degree angle at your knees.

  • Thigh Abductors - 2 sets of 12 reps

      Notes: Keep your back and butt pressed firmly against the backrest and seat. Also, be sure to keep the outside of your knees (rather than your thigh) firmly pressed on the cushion. Both of these tips are necessary in isolating your thighs.

  • Thigh Adductors - 2 sets of 12 reps

      Notes: Same tips as above except you must be sure to firmly press the inside of your knees against the cushions.

  • Leg Extensions - 2 sets of 15 reps

      Notes: Use the rails or seat-edges to keep your hips from leaving the seat while doing this exercise. Position your leg so the pad rests on the lowest part of the shin. Be sure to complete the full range of motion. Don't cheat yourself and use momentum!

  • Standing Leg Curls - 2 sets of 15 reps

      Notes: One set of this exercise is actually 30 reps. You are to do 15 with each leg then you have completed a set. Position your legs so the pad is resting right above your ankles, but below your calf. Once again, don't use momentum to cheat yourself.

  • Glute Kickbacks - 2 sets until failure

      Notes: Be sure to relax while on all fours. Be sure to lift your leg so you're your thigh is parallel to the floor and your lower leg (below the knee) is pointing straight up. Pause at the top of each lift for 2 seconds. Be sure to focus on just using your glutes through the whole range of motion.

  • For each set go until failure. Failure for this exercise is when you can no longer hold your leg at the top of the lift for 2 seconds. Ankle weights will also help if you happen to have a pair.

    print Click Here For A Printable Log Of Workout 2.

As shown, the routine consists of two phases. Each phase (bulking and cutting) consists of its own workout. Workout 1 consists of only 4 exercises, but each exercise works nearly all the muscles in your legs. This should cause high amounts of soreness. Because of this soreness, you will do this workout twice a week.

Workout 2 consists of 6 exercises but is to be done 3 times a week. This may seem moronic in the least. However, the exercises for the most part in Workout 2 are isolation exercises. These exercises are meant to sculpt your thighs and butt to perfection.


Supplements
Are Supplements Necessary For This Workout Routine To Work?

Supplements are never a necessity for any workout routine. However, the impact supplement can have on your body while lifting weights is unimaginable. Having an excess amount of protein in your diet is so important to amplifying your results. Supplements that have a high impact on your results can be broken up into three groups based on when you take them. These groups are as follows:

1. Pre-Workout:

    Protein is a big help before your workout just as well as after. For before a workout, I suggest using "Cytosport MuscleMilk". This is one of the most-balanced, and simply one of the best protein-shakes out there. I suggest drinking 2 scoops of this shake about 1 hour before your workout. I have also in the past used "MetRX Amped Nos" as a pre-workout drink. It gives a slight pump, but I have found pre-workout drinks are not too effective.

    Musclemilk Amped
    Cytosport MuscleMilk & MetRX Amped Nos.

2. Post-Workout:

    I suggest drinking a mix of protein shakes for your post-workout supplement. I normally mix 2 scoops of MuscleMilk with 1 scoop of "ISS Research Whey Matrix". It has a good taste, a high amount of protein, and has given me great results.

    Matrix
    ISS Research Whey Matrix.

3. Pre-Bedtime:

    "Xtreme Formulations Ultra Peptide". That's all I need to say. Ultra Peptide has a high abundance of Casein protein, which slowly goes through your system over a 7-hour period of time. This is the perfect shake for before bed because it also has nearly no fat.

    Ultra Peptide
    Xtreme Formulations Ultra Peptide.


Women and Men?
Is This Workout Routine Only Directed To Women Or Does It Work For Men Also?

This workout is not in any way, shape, or form directed to women. Women may be more interested in having sexy thighs and a tight butt, but men benefit from this workout in their own special ways. For example, this workout works perfectly for many athletes who play sports such as soccer, football and wrestling.

A soccer player would benefit from the strength by having a harder kick. He would most likely gain speed from the workout because he has put on muscle and not fat. As a football player, I know this workout works for football. It adds solid mass to your legs. After sculpting your thighs of all their fat, you will gain a nice speed boost and be able to run through people much easier.

Ava Cowan!
Ava Cowan
Fitness Model!
Photos By Johnny Crosslin.
Week #18 - 7/11/2006
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Last, and definitely not least, this exercise will highly benefit a wrestler. Solid, strong legs will help you with your technique and just purely being able to beat the crap out of the opponent. Even though you might be moved up a weight class (yes, you will gain weight), all the weight gained will be pure muscle and for that reason, it will highly benefit a wrestler.


Results
How Long Do I Have To Wait To See Solid Results?

Results should be seen almost instantly after starting this workout. Within 2 weeks, you should see a slight weight gain and bigger thighs. This may scare many women because they wanted perfect thighs and a sexy butt, not big thighs and a junk-in-the-trunk butt. However, simply hang in there.

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The next two weeks of this workout you will see a definite weight gain and even larger thighs. So you've gained some weight and your not seeing your "perfect" thighs and butt that you desire. Well hang in there, the fun part's coming.

The next month will be Workout 2. This is when you will see results. You will be lifting 3 days a week, and with some running, you should see a definite improvement. After only 2 weeks of Workout 2 you will begin to see some solid results and you will now be "digging" this workout.

After that month is up, you should be satisfied with your thighs and butt. However, repeating this workout routine will only improve your glutes, hamstrings, and quads more. For the most parts, results will be seen after 2 weeks of beginning your workout.

Why Should I Trust You?

    So your thinking, why should I waist this much time with some workout routine with something that might not even work. I mean 20 reps for 3 sets on squats ... what's wrong with this guy. Funny thing is, I once said the same thing to the man who introduced Workout 1 to me.

    My football coach, John Callahan, showed a couple of us football guys the workout and I remember looking at my friends thinking, "Holy crap, he can't be serious. This guy is insane, we're only doing 4 leg exercises but nearly 150 reps." However, Coach Callahan pushed us to give it a shot and surely after 2 weeks we saw a huge difference.

    We continued on this workout for some time, putting on great muscle weight week after week. I myself created Workout 2 and have seen great results with it. It has sculpted my thighs to near perfection and has given me a huge confidence boost in myself.

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    So I urge you to give this workout routine a shot. I was once in your shoes, being told a ridiculous workout thinking of how stupid it sounded. Push yourself to give it a shot, and I promise you will see great results and you will achieve your perfect thighs and butt.

    Any questions or concerns with any part of the workout routine, email me at wannabeapimp25@yahoo.com (or AIM me on "mmm Joey 16" or PM me on this site)


2nd Place - ManInTheBox
View This Author's BodySpace Here.

All women want the perfect thighs and butt. Nothing is sexier than the thighs and gluteus maximus built to perfection.

The butt and thighs are truly the sexiest parts of a female. The beautiful thing about these muscle groups is that you can build them, shape them and mold them to look exactly how you dream them as being.

We of course don't want them to be too tight and have bulging muscles popping out, but we don't want them flabby, and look like tree trunks. Most of all, we don't want to have a flat butt or bird legs that make us look like anorexics. Let's take a look at some great workouts that will build and shape our legs to have people turning their heads twice!


Workout
What Is The Best Workout For Thighs And Butt? Be Specific.

Now I am a man, but having a nice gluteus maximus and built legs are just as important to me as a female. We are going to break down what exercises and workouts work best for men, and what workouts and exercises are beneficial for women!

The Man's Exercises:

    Of course we are not too concerned about being toned and shapely. But we do want size and equality. We are all familiar with the basics, leg extensions, leg curls, squats, blah, blah, blah. Let's take a look at how we can put these exercises together to build us massive legs and a shapely rear.

    The Barbell Full Squat:

      OK, yes I said blah, blah, blah after I mentioned this exercise earlier. But it will be a staple in our workout. This exercise will allow us to use heavy weight, complete control, and stimulate everything below our waist.


Click Image To Enlarge.
Barbell Full Squat.
Video: Windows Media - Real Player

    Walking Barbell Lunges:

      I don't see many doing this exercise in my gym. I have been doing them for a couple of years and they are a truly challenging exercise. They may be challenging and most hated exercises for this reason, but I believe it greatly stimulates and builds your gluteus maximus, quadriceps and hamstrings.


Click Image To Enlarge.
Walking Lunges.
Video: Windows Media - MPEG

    Leg Extensions and Leg Curls:

      Now I hope I didn't give you the impression earlier that these exercises are not worth doing. These exercises are beneficial for the bodybuilder or fitness enthusiast. They are great for warming up, super setting, warming down or building mass and density. These exercises of course stimulate just the hamstrings (leg curls) and quads (leg extensions) so they are great isolation movements.


Click Image To Enlarge.
Leg Extensions.
Video: Windows Media - MPEG - Video iPod


Click Image To Enlarge.
Leg Curls.
Video: Windows Media - MPEG - Video iPod

    Straight-legged Deadlift:

      Here again, I do not see a lot of people doing this exercise in the gym. What people do not realize is that this exercise is much better than leg curls because it will allow much more opportunity for mass building. You can use more weight, a greater range of motion, and it's actually hard to cheat once you learn how to perform the exercise.


Click Image To Enlarge.
Straight-legged Deadlift.
Video: Windows Media - Real Player - Video iPod

The Man's Workout:

    Now that we know the main exercises that we will be working with, let's structure a workout that will be sure to yield great results within weeks!

    Workout #1:

    • Leg Extensions - 3 sets of 15 reps
    • Leg Curls - 3 sets of 15 reps
    • Barbell Full Squat - 4 sets of 8 reps
    • print Click Here For A Printable Log Of Workout #1.

      This is a basic workout for legs. This is for those of you who work out other muscle groups on the same day as legs. This should take between 30-and-45 minutes to complete just legs alone.

      When you do leg extensions and curls, make sure you use a moderate weight, increasing as the sets progress. Squeeze at the top of both movements, and be sure to stretch and flex your legs between sets to decrease the chance of injury while performing your squats. Always use good form and ask for a spotter!

    Workout #2:

    • Leg Extensions - 2 sets of 20
    • Leg Curls - 2 sets of 20
    • Barbell Full Squat - 2 sets of 12 - 2 sets of 8
    • Walking Barbell Lunges - 4 sets of 10
    • print Click Here For A Printable Log Of Workout #2.

      Once again, a very basic workout, but we will switch a few things up since workout #1. We will only do 2 sets of leg extensions and curls, but with higher reps and less rest between sets.

      Remember prior to beginning your workout to thoroughly stretch, and continue to do so as your workout progresses. We will do higher reps on our squats as well, followed by our eight reps to stimulate our muscles a little differently. Afterward, we will blow our legs and glutes away by finishing them with some walking barbell lunges. These will blast your legs and you'll leave with a pump!

    Workout #3:

    • Leg Extensions - 2 sets of 20

    • *Superset With*
    • Leg Curls - 2 sets of 20
    • Barbell Full Squats
      1 set of 20 reps
      1 set of 15 reps
      1 set of 10 reps
      1 set of 5 reps
    • Straight-legged Deadlifts - 4 sets of 12 reps
    • print Click Here For A Printable Log Of Workout #3.

      This is our last workout option. It's a slightly more advanced workout; we have thrown in the option of supersetting leg extensions with leg curls to get your heart rate up and the blood pumping even more.

      Our sets and reps on barbell squats have changed a lot, it's one of my favorite methods for stimulating new fibers and growth. After squatting, your legs will be very fatigued and pumped, but we will finish our workout with straight-legged deadlifts for deep stimulation in your hamstrings and glutes.

      Remember to focus on stretching your legs between sets and reps to ensure that you are shuttling the most nutrients into muscle tissue for optimum performance and growth!

Overview:

    Through these workouts, I am confident that you will see results quickly. You will get stronger, you will get bigger, and most of all you will feel better through these workouts. I structured each of these from beginner's to advanced.

    The beauty of these workouts is that you can mix and match them up as well. These workouts can be seen as a 3-week cycle in fact. They all are safe and effective workouts that are meant for a man's goals. Just because I specify them for men does not mean women can't benefit from them either. In fact, let's take a look at what some exercises and workouts for women are!

The Woman's Exercises:

    Some of these exercises will certainly be geared for a woman's needs and aspirations. Despite them being geared just for women, these exercises will be challenging, and stimulate great growth. Some men may even see some of these workouts as being very challenging and beneficial!

    The Barbell Full Squat:

      That's right folks, the same exercise as I mentioned earlier for men. I am not one of these people who preach to people to do squats or even say that squats are the king of all exercises, but for growth in the legs and glutes, you really cannot improve!

      Sure, you can use the leg press instead, but you are not using your glutes any longer! Plus, a lot of stabilizers have been eliminated, and it's just a whole mess. I love the leg press, but for building your glutes and legs, head over to the squat rack.

      I would also like to say that this exercise can be performed on a Smith machine as well. Many women are a little iffy when I suggest to them to start squatting. Men are broad shouldered and tend to have stronger backs so squatting feels safer to them. Women on the other hand tend to feel a little uncomfortable with a heavy load setting behind their head on their shoulders.

      To start out with, it may be a highly beneficial method to begin by using the Smith machine, to get the feel and used to having that bar setting on your shoulders.

    Leg Extensions and Leg Curls:

      I know you're thinking, "Kevin, I thought this was going to be DIFFERENT from a man's workout?" We're getting there, but the leg extensions and curls are still great for warming up and getting our legs ready to go heavy! Keep reading and you will realize where I am going with this.

    The Step Up:

      You can take a sigh of relief. Yes, a new exercise. The same idea as a walking lunge, although this time you are simply stepping up onto a box or flat bench. This will utilize many muscles and really allow you stretch your glutes on the way up. If a flat bench is too low for you, simply put a large 45-pound weight plate under each end of the bench legs to elevate it a bit.

      This exercise is not limited to women, any guy who thinks this exercise is a snap go ahead and try it. Try holding a dumbbell in each hand and do these for 20 reps and tell me how easy it is!


Click Image To Enlarge.
The Step Up.
Video: Windows Media - Real Player

    Straight-Legged Deadlifts:

      Alright, so we have just came back to another exercise I mentioned earlier. I am mentioning it again because it is a great glute builder! Not to mention to sculpt sexy hamstrings that give your legs that smooth appearance from the back.

The Woman's Workout:

    Alright girls, are you ready to get sexy? Let's check out some great workouts that will get you there faster, better and easier than any other guarantee!

    Workout #1:

    • Leg Extensions - 3 sets of 20 reps
    • Leg Curls - 3 sets of 20 reps
    • Barbell Full Squats - 3 sets of 10
    • print Click Here For A Printable Log Of Workout #1.

      Here we go, our most basic of all leg workouts. Very similar to the man's workout as well. The way I see it, why do men's and women's workouts have to differ that much? In this case, men and women can benefit from similar workouts.

      We are going to start out with our high rep leg extensions and leg curls to get our legs pumped up. Last, finish up with some barbell squats, which you may substitute in Smith machine squats if you would like, and then we are done for today!

    Workout #2:

    • Bench/Box Step Ups - 4 sets of 15 reps
    • Leg Extensions - 2 sets of 12 reps
    • Leg Curls - 2 sets of 12 reps
    • Barbell Full Squat - 3 sets of 8 reps
    • print Click Here For A Printable Log Of Workout #2.

      Slightly more advanced, but still relatively basic. We are going to start by stimulating our legs and getting our heart rate up. Starting with step-ups will give you a great sensation in your glutes and get your legs ready to go.

      Following, we will blast our legs with leg extensions and curls and finally hit the squat rack. Remember not to go too heavy on the extensions and curls though, these are just meant to shape and warm up the legs, not to tire them out. We want to feel good to get under the bar and squat.

    Workout #3:

    • Leg Extensions - 3 sets of 15 reps

    • *Superset With*
    • Leg Curls - 3 sets of 15 reps

    • *Superset With*
    • Step-Ups - 3 sets of 15 reps
    • Barbell Full Squats - 2 sets of 20 reps - 2 sets of 10 reps
    • Straight-legged Deadlifts - 3 sets of 12 reps
    • print Click Here For A Printable Log Of Workout #3.

      This is certainly going to be a challenging workout. We are going to start our workout with a triple superset. You will do these consecutively and the only rest you will get is when you are going from one machine to another. We'll then head into some heavy squats, 2 sets of 20 reps which will be very challenging, then 2 sets of 10 reps, cutting the reps in half and will feel much lighter by this time.

      To finish this workout, we will head into our straight-legged deadlifts to challenge our hamstrings and glutes one last time. Remember between sets to stretch and flex your muscles to keep them warm and ready to go. Use a spotter when in doubt as well!

Overview & Comparison:

    Whether you are a man or a woman, you will find both of these workouts effective! Just because I categorized men's and women's workouts does not mean a man can't try the woman's workout or vice versa. I encourage you to try them and switch them up as much as you can! Changing your workouts up will encourage muscle growth and keep your body guessing, and the results coming.

    Note that you may want to supplement in cardio as well. To stay lean and burn fat, remember to warm up and warm down with cardio, and even do cardio on your off days. This will also help you lean your legs and build muscle!


Women & Men?
Would This Workout Target Mainly Women Or Men As Well?

Since I constructed workouts for both men and women, I believe the answer is obviously yes. Both men and women like to look great, having sexy legs and rear is not any different than trying to build massive biceps and triceps.

Aja Frary
Aja Frary
Heptathlon & Long Jump Champion!

Week #5 - 4/11/2006
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Results
How Long Could One Expect To See Results?

This question may only be answered by one person, yourself. There are many components that go into answering this question in fact. How dedicated are you? Everyone wants to look great but how badly do you want it?

Nothing comes overnight in bodybuilding except for soreness. Remembering to eat 6-8 small meals a day, getting plenty of rest, and living a healthy lifestyle is what will yield you results. I would love to say you will see results in a month, but it is up to you to make it happen.

I have said before that bodybuilding and fitness is like a ladder. If you are patient and go up slowly you will get there eventually. If you rush and try taking more than one step at a time, you will slip and fall down a couple of rungs. If you set too great of a goal to get up that ladder too quickly, you may end up falling and having to start all over again.

My point is you need to make realistic goals, always realize that you are making progress even when you don't feel like you are. You have to take one step at a time, and slowly but surely you will reach the top of the ladder.

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When you are there, you will realize that being patient is what works best, because there is no greater feeling than finally reaching your final goal, and looking at yourself in the mirror or glass every chance you get.

Best of luck with all of your goals and aspirations,
Kevin B.
BKevin89@aol.com


3rd Place - BurningHeart
View This Author's BodySpace Here.


Introduction

It's two body parts which females envy to have and many males mistakenly neglect in training. They are the thighs and butt, two body parts which through evolution we've grown to see as a sign of health and sexual aptitude.

These two muscles, otherwise known as the quadriceps and gluteus maximums, are mild erroneous zones. This means as humans we achieve various levels of sexual arousal by seeing them, depending on the person. And of course as humans we want to appear in the most attractive way as possible, one way to achieve this is developing our quads and glutes. Both men and women benefit from developing these muscles.

Skinny legs on a man do not look appealing and makes him appear weak, even if he may have large upper body. Also as most men know, women do not like a man to have a flat butt either. Strong glutes will make a man look strong and healthy.

On the opposite hand, it's a given fact that men like women with curves in the right spots. A round, firm butt is much more appealing than a flat one. Likewise toned legs look sexier to a man than toothpicks for legs.

Now that I've explained the need for developed glutes and quads, how do you go about achieving this? That's what this article will discuss, an entire workout made to develop your quadriceps and gluteus maximums, for both men and women.


Part 1
What Is The Best Workout For Thighs And Butt? Be Specific.

There are two goals you can work towards when developing your thighs and butt. You can focus toward strength or size. Of course this is not saying you won't gain one or the other. No matter what you focus on, you will gain both size and strength.

Strength gains can be made by using heavy weight with low reps each week, and by increasing the weight done each week. Strength gains are usually most desirable for those looking to powerlift or bodybuilders looking to increase their strength.

Size gains can be made by working the muscle in longer durations, which means moderate weight with moderate reps, increasing the reps done each week. Size gains are usually most desirable for bodybuilders and casual lifters.

If you are a beginner to bodybuilding, you may be saying that you simply want to 'tone.' A common misconception about bodybuilding, especially in women, is you'll get too bulky and overly muscular. This is far from the truth, if it was possible to look like a professional bodybuilder without even wanting to then you'd see people like this walking around everyday. As a woman you will not get "overly muscular" without trying to and having the right genetics.

Being 'toned' simply means having a somewhat muscular build with low body fat. Thus the way to work towards this goal is having the right diet and training in the moderate rep/weight range to increase size.

Now that the size/strength issue is cleared up, identify which goal suits you personally and refer to that specific goal in the workout program below.

Best Workout For Quadriceps/Glutes (Thighs/Butt):

Quadriceps Day #1 Day #4
Size Training Barbell Squats
12 reps, 2 sets at max weight
Feet closer together, focus on lifting with quadriceps
Increase reps done each week
Barbell Lunges
20 total reps, 2 sets at max weight
Take short lunges, focus on standing up with quadriceps
Increase reps done each week
Strength Training Barbell Squats
5 Reps, 3 sets at max weight
Feet closer together, focus on lifting with quadriceps
Increase weight done each week
Leg Press
5 Reps, 3 sets at max weight
Increase weight done each week
Glutes Day #1 Day #4
Size Training Barbell Squats
12 reps, 2 sets at max weight
Feet further apart and toes pointed outward, focus on lifting with glutes
Increase reps done each week
Barbell Lunges
20 total reps, 2 sets at max weight
Take long lunges, focus on standing up with glutes
Increase reps done each week
Strength Training Barbell Squats
5 Reps, 3 sets at max weight
Feet further apart and toes pointed outward, focus on lifting with glutes
Increase weight done each week
Barbell Lunges
10 total reps, 3 sets at max weight
Take long lunges, focus on standing up with glutes
Increase weight done each week
Rest - 90 seconds between sets, 3 minutes between exercises

And that's the workout to develop your quads and glutes. All you need to properly train your thighs and butt is barbell squats, lunges, and the leg press if training for strength. A long, complex set of exercises is not needed and will not benefit you anymore than the basic exercises. This workout can be done alone or in conjunction with another as a means to target your quads and glutes.

Note the days listed in the workout are #1 and #4. This means wherever in the week you decide to place this program, allow three days of rest between workouts. Your body will need time to recover from each workout, especially since the quads and glutes are large muscles. The larger the muscle, the longer time it needs to recover. And while speaking of recovering, I'm going to quickly go over the topic of rest.

Warming Up & Stretching:

    Yes there's a difference. Warming up consists of performing the exercise going to be done with less weight and full range of motion. This is done before the actual exercise.

    So take barbell lunges for example. You may normally do these with a 45-pound plate on each side of the bar. To warm-up, use only your bodyweight and do a full set of lunges. This starts the blood flow into your muscle and prepares your joints for the exercise coming up. It's best to warm-up before the exercise than to risk an injury.

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    On the other hand, stretching means elongating the muscle which increases tension on the connective tissue surrounding the muscle. This aligns the collagen fibers which ultimately realigns any disorganized fibers in the muscle, increasing flexibility.

    Stretching should be done after the exercise, not before. Stretching after prevents the muscles from losing their range of motion over time and helps prevent injuries in the subsequent workouts.

    For various means of stretching your legs, visit this link.

Rest & Recovery:

    As with any workout program, it's important to get our body the proper amount of sleep every night. Your muscles do not grow in the gym, they grow while you sleep.

    • Get 7 to 8 hours of sleep each night.
    • If you have trouble sleeping, don't take naps during the day, especially under 8 hours before bedtime.
    • Do not consume beverages 2 hours before bed. Late night beverages often cause people to wake up in the middle of the night to go to the bathroom.
    • Go to the bathroom right before bed in order to delay having to wake up in the middle of the night.
    • Release any pressure on your bladder before going to sleep. This could be tight fitting pants or sleeping on your stomach.
    • Keep the bedroom cool. People will often wake up due to the room temperature getting hotter. It is also harder to fall asleep in a hot room.
    • If you still have trouble sleeping, take supplements that support sleep patterns. Such supplements include ZMA and Melatonin.

Nutrition:

    The subject of nutrition is vast; however there are basic guidelines to follow. Lifting weights will force your body to grow, however if you don't consume the proper diet your progress will be greatly hindered.

    If you are looking to increase the strength or size in your quads then you must eat a surplus of calories. Go on a bulking diet which can be found here.

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    Note one thing though, if you are someone who is simply looking to tone their thighs and butt, eat a surplus of ~300 calories instead of ~800 like the article suggests. The article is designed for a bodybuilder looking to train and add mass to their entire body.

    If you are overweight, even if it's only a few pounds, train your quads/glutes as the workout suggests, however go on a cutting diet. This diet can be found here or by just following the first link listed and eating a deficit of ~500 calories.

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Part 2
Would This Workout Target Mainly Women Or Men As Well?

The workout I listed above, along with all workouts, is gender-neutral. This means it has the same effect on men and women. If a man wants to increase the size of his glutes and quads, or if a woman wants to increase the size of her glutes or quads, the training is the same.

As I mentioned above some women may be afraid to start working out because they don't want to put on 'too much muscle' or 'look like a man.' Some men may even be afraid to start working out because they don't want their butt to take on a woman's shape. This is far from the case, men grow to look like men and women grow to look like women.

Take for instance barbell squats, one of the best and most popular leg exercises. If a man starts barbell squats, his quads and glutes will take on a more masculine shape. If a woman starts barbell squats, her quads and glutes will take on a more feminine shape.

This all has to do with genetics and our gender. Our gender type determines how our muscles grow along with our genetics. A man cannot grow like a woman unless his hormones are imbalanced or he comes from a family known to have feminine features (genetics). Likewise a woman cannot grow like a man unless her hormones are imbalanced or she comes from a family known to have masculine features.

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Part 3
How Long Could One Expect To See Results?

The great thing about training large body parts such as glutes and quads is that they grow fast, faster than smaller body parts.

If you are a new lifter, your quad/glutes strength will instantly increase. You'll notice after a week you are able to lift more than the previous week. Similarly you'll notice your butt and thighs taking a better shape in less than a month.

Even if you aren't a new lifter, your legs are most likely the easiest part to grow; you'll also see gains within a month. However along with being the easiest parts to grow they are also the most physically intense. The larger the muscle being worked, the faster oxygen and glucose are used in your body. This tires you out faster than working a smaller body part.

The important thing is to stick with your workout program. It won't take long to see results if you are consistent with your training. Remember to take before and after pictures, they are the best indicator to how well you are progressing.

Also it's a good idea to keep a workout log of how much weight you are using for how many repetitions. It can be amazing to look back on how much you've progressed over time.

Well this concludes the thigh/butt article; everything was covered to help you develop those legs. Good luck with working toward those sexy glutes/quads!

Fawnia Mondey
Fawnia Mondey-Dietrich
Actress, Dance Instructor, & Fitness Model!

Week #8 - 5/02/2006
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References:

  1. http://www.bodybuilding.com/fun/exercises.htm


What Is The Best Workout For Thighs And Butt?

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