Good Leg and Butt Workout!!

[Lacton09]

I need a good leg and butt workout to get them in shape for the summer!! I go to a smaller gym in my town and they have a few leg workout machines but I want to really get them in shape and slim them down a little, my backside could use some help to firm it up for my bikini.  I just need like a list of workouts to do and how many reps to do and if i use weights with the exercises.  Please someone help me out!!

[jvalcla]

Go old school.  Squats and Lunges.  Lot's of people are afraid to do Squats, but they really are the best.  Find someone in your gym to show you how.  A good tip is that on your "up" make sure you squeeze your but, trust me you will will feel the difference this makes.  You don't need to do a lot of weight here, form is the most important thing here.  Another good excersice is the fire hydrant work out, just google this and you will find some information on this, this works the sides really well.

[Lacton09]

Thank you so much!!

[gerrymcd]

As someone else said, lunges and stepup and squats will do it.  Plus holding a 'chair' position against a wall for as long as you can.  

[Tashapus]

Different types of squats are effective. Glute bridge also. It is all about the technique, control of your movements, breathing and holdning in those muscles in the process. Another one is to sit straight on a chair while tightening your buttocks and releasing repetitively.

[slysam]

If you like paper programs, there is a book called "Strong Curves" that has 12 week progressive programs great for this. I am doing the beginner program right now and am on week 3 and have already seen some results. It is a full body program, but the emphasis is lower body mainly glutes. Among the exercises included are squats, step ups, bridges, dead lifts, kettlebell swings etc (not all the same workout, there are three or four unique workouts for the week). I've done a log of these before but am still getting something out of how they arrange the program. I bought the Kindle version for something like $9 and feel it was a very good investment. It does include a 12week lower body only program which might be good if you already have another workout routine for the rest of your body and just want to try something different for the glutes.

For legs, Strong Curves is good for that too. But aesthetically my legs do respond best to ballet barre type exercises. I by no means look "like a dancer" (just the wrong body type) but my legs do get very toned looking with bodyweight work and ballet barre exercises which includes a lot of angles and slight variations. I accidentally discovered this when I was taking a ballet for adult beginners class. Some people like their results in the bum from ballet barre work, I find I need heavier resistance to really be happy there since the glutes are powerful muscles. Similar to Barre work, I also had good results from Brazil Butt Lift dvds and kettelbell swings though I expect Strong Curves might trump this and is less expensive. 

[heatherm72]

If you can't do squats, lunges, and other similiar exercises because of a hip injury, what other suggestions would be good for a lower body, butt workout?

[James_R]

Try the resistance machines like:

Leg Press,

MX vs Squat Rack (body position and correct machine setting should take the pressure off your hips unlike a barbell squat)

Leg Curl (there's one for quad and one for calf)

Anything aimed at quadriceps will typically draw in your glutes and help you tone that backside. 

I'd give a stair climber a go, but take it easy as they can antagonise some hip injuries. Go very light and slow just to see if it's right for you and if not, ditch it from the regime. There are static steppers too, which are aimed at toning the backside, but I can't for the life of me see any benefit in using them. 

Incline cross training will also benefit you, use it normally and in reverse to gain lean definition on calf, quad and backside. Reverse is agonising on the quads if you really push it, but recover is fast and the results are well worth it. 

[CSB54]

Google Nia Shanks, she has some really good "old school" workouts.  IMO, can't beat squats, lunges, and deadlifts.

I also really like this style of training

http://stronglifts.com/5x5/

[skymelissaler]

I prefer booty bands workout over squats for butt building.

[Mukluk4]

Jump Rope

[sophiaj990]

Squats, lunges and workout bands for legs are suitable for bringing butt in nice shape.

[oh_suzanney]

Squats, lunges, deadlifts, resistance bands, & stair climbers. OH MY!