‍♀Best Exercises for Legs and Buttocks in 2020

We talked with coaches and athletes in gyms, and also tried several training programs in order to make the most objective rating of exercises for the legs and buttocks in 2020 and answer the burning question: is it possible to get elastic, round buttocks and well-defined legs quickly, preferably , for the coming summer?

Good news for ladies: the dream can even be fulfilled with home workouts. Getting a Brazilian sultry ass in 1.5 months will, of course, be difficult, but in 2-3 months it is quite possible to tighten and round the fifth point and remove cellulite. Of course, on condition of regular training, adherence to a diet and rest regimen, and a properly composed training complex.

Good old classics - basic exercises

Our active authors have tried various exercises for slender legs and a beautiful butt and prepared an overview of the most effective and versatile of them: many can be performed in the gym and at home, they are suitable for both men and women.

Squat

The first option is with a barbell on the shoulders. Perfectly works out the buttocks, quads and the back of the thigh. The wider the feet are, the more the buttocks and the back of the thigh (quadriceps) are loaded. Setting the feet shoulder-width apart and already makes the quads work. It is better to start with an empty bar and follow the execution technique:

• Starting position - standing, barbell on shoulders, legs slightly bent at the knees;
• On exhalation, the pelvis is pulled back, as if we are sitting on a chair, only after that the knees are bent;
• On inspiration - return to the starting position.

Important! The movement starts from the pelvis, not from the knees. The knees should not go beyond the line of the toes - this is traumatic for the joints. In case of pain or the slightest discomfort in the back or knees, you should immediately stop training and consult a doctor as soon as possible to identify problems with the spine and joints and adapt further training to your condition.

You need to squat to the parallel of the thigh with the floor or below, otherwise there will be no effect. The legs are not fully straightened when lifting, they should be slightly bent at the knees - this way the muscles constantly maintain tension and the knee joints are not injured.

The wrong version of the squat - not to the parallel of the thigh with the floor, the knees go beyond the toes.

Another version of the squat for pumping up the buttocks in a special Smith machine allows you to relieve excess tension from the lumbar spine and avoid spinal injury. In this simulator, the body is fixed, does not deviate anywhere, it is also easier to choose the correct positioning of the legs, in which the knee does not go over the toe. To give the muscles a relief, after drying them, you can squat with an empty bar 15-20 times in 3-4 approaches; for muscle mass growth, you need to gradually add weight, reducing the number of repetitions to 12, 10 and 8.

Another popular option for performing a squat is called a "pyramid".It can be performed both in the Smith machine and with free weights. The first approach is performed with an empty bar for 15-20 reps. In the second approach, from 2.5 to 5 kg is added, depending on the level of physical fitness, and 12 repetitions are already performed. In the third and fourth approaches, another 2.5-5 kg ​​is added for 10 and 8 repetitions. After a 2 minute rest, reps are performed in reverse order, decreasing the weight to an empty bar.

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Ballet squat "plie"

More suitable for girls than for guys, because of the pronounced physiology: a man will be uncomfortable squatting with unfolded hips, while a woman in this squat feels quite natural. The initial level involves performing plie without weight or with a small burden for 15-20 repetitions in 3-4 sets. As the muscles get used to the load, the weight can be gradually increased, reducing the number of repetitions. Performance:

• Standing, legs are wider than shoulders, toes are maximally deployed, dumbbell in lowered hands;
• On exhalation, the pelvis moves back, the legs are bent to the parallel of the thigh with the floor or below, on inhalation - lifting.

Important! The back should be straight, slightly bent at the lower back, the knees should not be brought together, they should be turned parallel to the toes and not go beyond their line. Do not bend your back - this is traumatic for the lower back.

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These effective exercises for pumping up the buttocks, however, are contraindicated in people with poor vestibular function and back problems. However, there is a good alternative - a platform simulator.

Leg extension in the platform

This option relieves stress on the spine and knee joints. Performance:

• Starting position: lying down, legs bent at the knees, standing on the platform;
• With special levers, the platform is removed from the holders, as you exhale, the knees are straightened.

Important! The legs are not fully straightened, they remain slightly bent so that the knee joints are not injured. The lower back should not come off the back of the simulator when bending the knees - this is traumatic.

The wider the stance of the legs on the platform, the more the hamstrings are loaded; with a narrow stance, the quadriceps are worked out.

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For all its effectiveness, weighted squatting options are contraindicated for varicose veins, knee injuries and serious problems with the spine, so it is better to refuse them if there is any of the listed problems.

"Dead" dead on straight legs

For those who are just starting to train or want to dry out, it is better to perform deadlifts with an empty bar or with a minimum weight of dumbbells 15-20 times in 3-4 sets. To gain muscle mass, you need to gradually add weight, respectively reducing the number of repetitions from 15 to 12, 10 and 8. Execution:

• Standing, a barbell or dumbbells in lowered hands, the back is bent at the lower back, the feet are next to each other;
• On exhalation, the pelvis begins to "move away" back, the legs are slightly bent at the knees, the body tilts until the bar of the barbell or dumbbells is at the level of the shins;
• On inspiration - straightening with a bend in the lower back.

Important! The bar should walk along the legs, almost touching them, while in no case should you hunch over. The closer the feet are to each other, the more the buttocks and hamstrings are loaded. It is performed in a special belt to avoid injury to the lumbar spine.

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Weighted lunges

There are several options. The most effective is stepping lunges. The beginner level involves "lunges" with low weight and high repetitions of 15 to 20, gradually increasing the weight and decreasing the number of lunges. Performance:

• The back is straight, the bar of the bar is located on the shoulders, when performed with dumbbells, the arms are straightened, slightly laid back;
• On exhalation - step forward, stand on full foot;
• On inhalation - rise, step with the other leg.

Also popular are stepping lunges in place, the execution technique is the same, only on the rise from the lunge, the bent leg is attached to the supporting leg, and does not step forward. You can increase the load by placing your foot on a bench or dais - this option is called "Bulgarian" lunges.

For those who have poorly functioning vestibular apparatus, there is another option for lunges in the Smith machine - it allows you to fix the body straight, without deviations to the sides, which reduces the risk of spinal injury.

Important! For any of the lunge options: the knee should not go beyond the toe, this injures the knee joint. The back always remains straight, you cannot hunch over and tilt the body forward. The knee of the bent leg should not touch the floor, much less hit it. The longer the stride, the more the buttocks and hamstrings are loaded. With a shorter stride length, the quadriceps work.

The picture shows an example of incorrect execution of lunges - the body is tilted forward:

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Many people try to choose exercises that involve only the buttocks, arguing that they do not want to have pumped up legs, like a bodybuilder's. This delusion is especially characteristic of women. However, the elaborated thighs and calves only emphasize the relief of the buttocks, creating a whole harmonious picture. In addition, in women and girls, testosterone production is on average 10 times lower than in men, so there can be no talk of any bodybuilding muscles - without special pharmaceutical drugs, they cannot be pumped to such a state with all the desire.

We form a beautiful relief

To enhance the effect of the basic exercises and refine the relief, it is imperative to combine them with isolating exercises. Therefore, next in line is the rating of isolated trainings for priests and legs.

Lying Leg Curl

Works on the back of the thighs, partially involves the buttocks. In one approach, 10 to 15 repetitions are performed depending on the weight, the number of repetitions is from 3 to 4. Execution:

• Lying, straightened legs are brought under a special roller, the pelvis is pressed against the bench;
• On exhalation, the legs bend at the knees, after a second delay at the top point on inhalation, return to the starting position.

Important! The legs do not straighten to the end, always remaining in a slightly bent state - this way the tension in the muscles is maintained. When bending the legs, the pelvis should not come off the bench - it is better to reduce the weight, but not help yourself with the booty, otherwise there will be no effect.

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Leg curl with weights

Suitable for pumping the buttocks and quads of the thigh at home, just put on special weights on your legs or hold the dumbbell with your ankles. Performance:

• Lie on the floor;
• On exhalation, the leg bends at the knee, on inhalation it unbends after a second delay.

You can put a roller under the stomach so as not to create a load on the lumbar region, or lie down on the sofa with your knees on the floor.

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Seated Leg Extension

Loads the quadriceps. It is performed in 3-4 sets of 10 to 15 repetitions each. Performance:

• Sitting in the simulator, bent legs are wound behind a special roller;
• On exhalation, the legs are straightened, on inhalation - return to the starting position.

Important! The legs are straightened completely, with a second delay at the top point, all movements must be controlled, it is unacceptable to swing the legs with a large amplitude.

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Swing your legs

Despite the apparent simplicity, the buttocks and legs are perfectly worked out. Performed alternately - first a certain number of swings with one leg, then the other:

• Starting position: a stand on all fours, the back is bent at the lower back;
• On exhalation - swing with the leg bent at the knee up, a second delay at the top point, on inhalation - return to the starting position.

Important! The back should always be bent at the lower back, it should not be rounded and hunched over. The movements are strictly controlled, there is no need to swing the leg with a large amplitude, "accelerating" it, the muscles must be in tension throughout the exercise. To make it harder for the muscles to work harder, you can stand on your elbows.

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Breeding legs in the simulator

Well strengthens the outer thighs, removes cellulite, stretches the ligaments. Performance:

• Sitting in the simulator, the legs are on special supports;
• On exhalation, we spread our legs to the sides as wide as possible, after a second delay - return to the starting position.

Important! The body should be straightened, not hunched over. To avoid damaging the ligaments, it is best to do the breeding in the middle of the workout so that the muscles and ligaments are warm enough. You can increase the efficiency of breeding by leaning forward, while the back should be bent at the lower back, hands, clasped in the lock, are held in front of the chin.

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Reducing the legs in the simulator

Trains the inner thighs by toning muscles and stretching the ligaments. Performance:

• Starting position: sitting in the simulator, legs are fixed on special supports;
• On exhalation - bringing the legs as close to each other as possible, a second delay, return to the starting position.

Important! You cannot hunch over, your back should be straight, close to the back of the simulator. You can perform mixing, leaning forward and bending the lower back, clasp your hands in the lock in front of the chin.

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Side swings

A great home alternative to leg extension and leg extension in the machine. It is performed in a standing on all fours or standing, with weights on the legs or with elastic bands. Since the buttocks and legs are not fixed by the simulator, the entire musculature of the outer and inner thighs, as well as the back, is included in the work - after all, while performing the swings, you still need to maintain balance. Performance:

• Starting position: standing on elbows and knees, back bent;
• On exhalation, the leg bent at the knee is retracted to the side until the hip is parallel to the floor, on inhalation, it returns to its original position.

Important! The back should be bent in the lower back, it should not be hunched over so as not to injure the lumbar spine. In this case, you need to make sure that the pelvis does not deviate to the side when swinging.

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Adding / Raising legs with expander

For those who prefer to train at home, there is a great alternative to the simulator - resistance bands for leg extension and extension.

These accessories can be purchased at a sports store. Main selection criteria:

• By price. Budget options are not much different from expensive counterparts from the best manufacturers of sports equipment. According to buyers, the materials from which goods of different price categories are made are almost identical, therefore, the service life of both will be approximately the same.
• Specifications. Inexpensive sports equipment and their branded counterparts have the same functionality, so practical people will not overpay for a stylish design and brand badge on a sports accessory. But, if the funds allow you to buy exclusively branded items - why not.

Rise on toes

It is performed in a special Smith simulator with a barbell on the shoulders, or just against the wall with a dumbbell in hand:

• Starting position: the leg is on the entire surface of the foot;
• On exhalation - raising the leg to the toes, a second delay at the top point, on exhalation - returning to the starting position.

Important! The foot should be straight, not tipping inward or outward, to avoid injury to joints and ligaments. When performing against a wall, you can increase the load by placing a dumbbell pancake or other support under the pads of the upper part of the foot.

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The right combination

The program for one workout will look something like this:

1. Cardio load;
2. Performing 2-3 basic exercises of your choice (squat, plie, lunges or "dead" deadlift);
3. Working out individual muscles with 3-4 isolated exercises from the above.

So that the muscles do not get used to the same type of load and are always in good shape, you need to change the options for basic and isolated exercises. Let's say that in one workout, a squat and a dead body are performed in combination with extension and flexion of the legs. In another workout, you can do platform leg presses and lunges, combining them with dilution and mixing. This way the muscles will always progress.

Rest between sets:

• When working on relief without weights - from 1 to 1.5 minutes;
• When building muscle mass - from 1.5 to 2 minutes.

The muscle group of the legs is the largest of all; for its high-quality study, it is not recommended to combine it with training other parts of the body.

Training the legs and buttocks is very energy intensive, so you need to eat properly and fully. A diet low in carbohydrates, proteins and fats will not work in this case - a heavy load and a lack of calories will have the opposite effect, causing catabolism, that is, the muscles will begin to "eat" themselves, and instead of the desired elastic bulges and drawn relief there is a risk of getting a lean heel point and legs with loose skin.

And in order to regain strength, you need to get enough sleep and rest between workouts for at least one day.

All ingenious is simple

Often, fitness trainers teach their clients complex leg and glute training, sometimes even using equipment for other muscle groups for other purposes.

For example, in a lying leg curl trainer or in a bench press platform, girls try to swing their legs to strengthen the upper gluteus muscle, although swinging on all fours with special leg weights give absolutely the same effect - movement with free weight is not limited by the angle of the trainer frame and additionally includes stabilizing muscles in the work. Therefore, more often than not, such "unique trainings" are nothing more than bait for lazy clients who do not want to do heavy basic squats, and who hope to get beautiful legs and a round butt quickly. However, the reality is that only a set of basic and isolated exercises with weighting can significantly increase muscle tone, increase their volume and draw a relief.

And in combination with a diet and relaxation regimen, the effect will be simply stunning: round, seductive buttocks, embossed thighs and beautifully contoured calves will be the subject of your pride, causing envy and admiration of others.