Probably every girl wants to have a toned butt and thighs. And even those who have been generously endowed by genetics eventually have to start working on themselves. After all, not just thinness is in fashion, but a more athletic look.
To get your body in order or keep yourself in shape, strength training is suitable. But not everyone can go to the gym.
Today we will tell you what exercises for the buttocks and thighs to perform at home so that the result will please you.
Types of exercises and what they are good for
Training on the legs and buttocks for girls has a number of features. This applies to both the selection of exercises and the load regimen.
In bodybuilding, it is customary to distinguish between basic and isolating movements. In accordance with this classification, a set of exercises is formed.
The basic ones include multi-joint movements, involving two or more joints.
They complexly load several large muscle groups of the lower extremities at once:
- Quadriceps
- hamstrings
- Gluteal muscles
The base helps to increase or decrease volumes, that is, it is used both in mass training and during drying. Only the load mode changes. But more on that later.
Basic exercises are different in that they provoke more stress for muscle fibers and the body as a whole.
And also help to produce testosterone in the right quantities. And these are the main factors that help to progress.
If we talk about losing weight, then it is precisely such complex multi-joint movements that are the most energy-consuming. This helps speed up fat burning.
Isolation exercises are performed with only one joint and a small number of muscles.
With their help, they act pointwise on any one muscle group. The main purpose is to pull up the lagging parts and work on the detailing and shape of the muscle.
Now let’s talk more specifically about how to pump up the legs and buttocks, and what exercises of a basic and isolating nature to choose for a tangible result.
Basic movements
Two types of basic movements are suitable for home workouts – these are squats, lunges, and their varieties.
- Deep Squats
Their peculiarity is that, unlike the classic squat, here the muscles of the buttocks are more involved in the work.
The lower the hips are parallel to the floor, the more the glutes are involved.
- Plie squats
In addition to the quadriceps and hamstrings, the emphasis here lies on the inner surface of the thigh.
The ideal execution technique is a wide stance, with the maximum turn of the socks and knees to the sides. When performed, the pelvis moves down to the parallel of the thighs with the floor and is not retracted.
- Sumo Squats
If, during Plie, the knees fall heavily inward, try the Sumo variation.
The inner thigh and buttocks also work well here. But for those who have problems with stretching, this movement will be easier.
Socks and knees turn to the sides only by 30-40 degrees, and the body is tilted forward more.
- Lunges
These are lunges back, Bulgarian, curtsy, walking, and other movement options. All of them will comprehensively work out the hips and ass.
First, a specified number of repetitions is performed on one leg, then on the other. Or the legs alternate on each repetition – one repetition on the right, the other on the left.
All variants of squats and lunges primarily load the quadriceps. The involvement of other muscle groups varies depending on the execution technique.
The main influence is the range of motion. The larger it is, the more involved the back surface and buttocks.
Now take a look at the exercises on the back of the thigh and buttocks:
- Romanian deadlift
Here it is necessary to use additional weights. At home, an expander, a rubber band, dumbbells, or a kettlebell are suitable.
Improvised means will also work – bottles of water or sand instead of dumbbells, or another heavy object that is convenient to hold in your hands.
Exercise is also done on one leg. This helps to focus more on each side.
- Glute Bridge
Movement is easy enough even for beginners. Therefore, it is desirable to use additional weights, which are held with two hands between the abdomen and thighs.
The bridge is performed lying on the floor, or with the shoulder blades resting on the bench. They complicate the movement by placing their feet on a hill or doing it on one leg.
Isolation exercises
With the help of single-joint movements at home, mainly the back, inner, and outer surface of the leg and buttocks are worked out.
These exercises include all options for abducting a straight or bent leg in different starting positions.
Doing them is an order of magnitude easier compared to the basic ones. Therefore, in order to achieve a tangible result, it is desirable to use additional weights.
For example, leg weights, fitness elastic bands, or an expander.
For beginners, your own weight will suffice for a while. The main thing here is the correct technique, a calm pace, and concentration on the working muscles.
Among the main isolating exercises, we note:
- Retracting the leg back while standing
- Abduction of the leg on all fours
- Leading the leg to the side while standing
- Reverse hyperextension
- Adduction of the leg lying on the side
Movements 1-4 are aimed at working out the outer part of the thigh and gluteal muscle, the last – the inner one.
As for the isolation of the anterior surface of the thigh at home, there is very little of it.
For example, while sitting on a chair, one leg is extended upwards, similar to the movement in the machine. A weighting agent or expander is attached to the ankle.
However, it is not recommended for girls to train their quadriceps too much.
Firstly, their quadriceps are more developed by nature, which cannot be said about the muscles of the back of the legs. Therefore, it is better to devote more time and effort to lagging muscles.
And secondly, in all basic exercises such as squats and lunges, the quadriceps already take on most of the load. This is quite enough for their muscular development.
How to properly train for different goals
To achieve good muscle tone in the legs and buttocks, training must meet certain training parameters.
Depending on the goals set, the load indicators change.
Weight loss, shredding
Girls are more likely to want to lose weight than gain weight. More precisely, reduce the level of subcutaneous fat.
Women’s physiology is such that they have a higher percentage of body fat than men. Therefore, they train more intensively during the drying period.
During workouts on weight loss, the number of exercises for the legs and buttocks increases.
Since these movements are the most energy-intensive, they help you burn more calories.
The overall load should also be growing.
The optimal frequency of training legs and buttocks is 2-3 times a week. As a rule, the complex is compiled taking into account problem areas. For these areas, the greatest number of exercises, including isolation, are performed.
As an example, when the back of the thighs and buttocks lag behind, the following scheme is used:
- 2 basic complex movements (squat, lunges)
- 2 basic for the back of the thigh and buttocks (Romanian thrust, bridge)
- 2 isolators for the biceps of the thigh and gluteus (leg retraction)
For effective leg training in the cutting period, 6-8 exercises in one workout are enough.
The number of sets is 3-4. Used from 15-20 and up to 30-40 repetitions in each of them. Rest at least 30-40 seconds between sets.
The weight of the weights is moderate to withstand the pace of the load.
Increase in muscle volume
Girls with excessive thinness are also enough. To increase their volumes, on the contrary, they need to pump their ass and hips in power mode.
To stimulate muscle growth, as a rule, 2 leg workouts per week are performed.
Predominantly multi-joint movements are used, such as squats, lunges, and deadlifts.
3-5 exercises in 3 approaches are enough to work out the muscles in a quality manner.
- The number of repetitions – 10-20 in the approach
- Rest between them is 2-3 minutes
- The weight of weights is medium and heavy
When training for muscle growth, it is important to ensure a stable increase in weight weights. If the upper limit of repetitions is easy, then you need to increase the load. Only in this way will you make progress.
At home workouts, you can use a large number of exercises for the legs and buttocks. The more inventory available, the wider their arsenal.
Applying even movements with your own weight, but regularly and correctly dosing the load, you will quickly get pumped up, elastic legs, and gluteal muscles.