Legs and Butt Exercises

Legs and butt exercises can be all lower body exercises if you do them correctly.  If you have already read about the best leg exercises you already know that most leg exercises also work your butt.

The exercises which you look for may be the same exercises which are misused by many.  The misuse is based on the weight training myth of spot reduction.

Legs and butt exercises are misused because of the idea that they tone the butt and thighs.  You can look no further than the average women's magazine to find why this myth is so prevalent.

The truth is resistance training exercises never have and never will reduce fat in a specific area.  If you have a very low body fat percentage which is in the low ideal or lean category, building muscle with legs and butt exercises in a specific area will help you tone up the area.

If your body fat percentage is in the mid- ideal, normal or overfat categories, you should focus on legs and butt exercises which exercise the most lower body muscles through the most range of motion as possible.

You can learn more about body fat percentage by learning all about body fat.

In order for you to understand why some movements are legs and butt exercises you should know about the anatomy of your lower body.  In order to fully understand lower body exercise you have to look past the classic, isolated view of the function of muscles in the legs and butt.

The Classic way to Look at a Muscle's Function is Obsolete

The classic, simple way to look at muscles is to look at one phase of movement in one plane of motion.  The movement is always from the anatomical position (reference point) as you see in the anatomy picture (below).  For example, from the anatomical position the muscles of your inner thigh, your adductors, are responsible for squeezing your legs together which is the motion of adduction.

Functional Anatomy is Most Important for Legs and Butt Exercises

Functional anatomy looks further than the structure of the muscles and their basic function.  The function of any muscle is not limited to the standard concentric (contracting) action from the anatomical position.

Functional anatomy looks at the action of muscles during normal motions such as walking or stepping, which occur in many planes of motion.

Look back at the adductors.  How important is the motion of squeezing the legs together during functional daily activities such as walking?  We very seldom squeeze our legs together but that does not make the adductor complex unimportant.

The adductors have many important functions for daily activities.  They decelerate the opposing motion of abduction.   They also decelerate flexion and internal rotation of the thigh in addition to helping stabilize the entire hip complex.

As you can see, the adductors have many functions.  Rather than isolated, in a uncommon motion, they work along with many different muscles help proper functional movement.

All the Muscles in the Lower Body Serve Multiple Functions during Multi- Joint Functional Movements

The adductors are not alone.  All the muscles in the lower body as well as the whole body have multiple functions in multiple planes of motion.  Sometimes the muscles serve a stabilizer function, sometimes they shorten and sometimes then lengthen

If you had trouble understanding what is written above it can be simplified.  Most lower body exercises such as the best legs and butt exercises (below) work all of the muscles in the lower body.

Unless you are skinny or want to bulk up, exercises that isolate specific muscles such as the inner and outer thighs will not help you tone up if you have excess body fat.

The most effective legs and butt exercises are those which work the entire lower body muscle group dynamically in full range of motion.

This is why exercises such as the inner and outer thigh machines are not considered the best legs and butt exercises or good exercises at all.

Hip Abduction and hip Abduction Machines are a Very Ineffective use of your Time in the Gym

Don't fall victim to the lies, and inaccurate articles in fitness magazines.  If you want to be in the best shape follow a full body weight training program along with a balanced nutrition and cardiovascular exercise program.

The following legs and butt exercises are good exercises to use as your only lower body exercises.  You can also supplement some of the best leg exercises to have a complete, efficient exercise program.

Elevated Stationary Lunges

Elevated stationary lunges can also be called split squats.  They are a great multi joint legs and butt exercise which can be effective with just your body weight.

Start:  Put your front foot up on an elevated surface.  Position your knee so the middle of the knee joint is right on top of your ankle.  Hold a pair of dumbbells in the low or high hang position.

Scoot your back foot back until your can create around a 90 degree angle with your back leg to match your front leg.  The balls of your back foot should be on the floor.  Draw in your core and keep your shoulders retracted.

Begin the motion:  Slowly lower your torso straight down towards the floor.  Your upper body should remain upright with a neutral back.

Do not let your knee move foreword at all if you are trying to work your butt.  When your back knee approaches the floor pause for a second and lunge back up to the top position.

Modifications:  You can increase the difficulty of these legs and butt exercises if you use an controlled unstable surface for your front foot.  A BOSU ball would be a good choice.  These are also an excellent exercise to use in combination with upper body exercises such as shoulder presses or biceps curls.

Bulgarian Split Squats

This version of elevated stationary lunges is even more difficult than the previous.

Start:  You can use a weight bench or any elevated surface which is comfortable for these.  Put your rear foot up on the surface.  Whatever you choose to rest your rear foot on, make sure it allows your toes to point in the same direction as your knees.

Hop your front foot forward until the middle of your knee is directly on top of your ankles.  This requires pretty good balance.  You can hold on to something if your balance is poor.

Begin the motion:  Keep your upper body as upright as possible and lower your torso towards the floor.  Try not to have any foreword motion of your front thigh.

Modifications:  If you decide to perform these legs and butt exercises while you hold on to something, you should use extra resistance.  If you set up close to a squat rack you can position the bar to where you can hold on for balance.  If you decide to hold on, you can hold a dumbbell in the same hand as the forward leg.

Stability Ball Bridge Hip Extensions

These legs and butt exercises are a progression of the core exercise the floor bridge.  Make sure the shirt you are wearing is not slick, because you will likely slip off the ball.

This legs and butt exercise also works your core and lower back.  Since the motion is hip extension your glutes should perform most of the work.  If you only feel your hamstrings and lower back muscles work during this exercise you most likely have muscle imbalances which may lead to posture problems.

Start:  Sit on a stability ball.  Remember the size of the stability ball should allow your legs to be at a 90 degree while you sit upright.

Walk forward and form the stability ball bridge.  Your head and upper shoulders should rest comfortably on the top of the ball.  Your legs should form a 90 degree angle with your knees on top of your ankles.

Begin the motion:  Draw in your core and lower your butt down towards the floor.  You can stop just before your butt touches the floor, or you can tap your butt on the floor.  As you raise your hips, make sure you contract your glutes.

Modifications:  You can progress this exercise by positioning your feet on a controlled unstable surface such as a BOSU ball.  The extra stabilization will work extra muscles.  You can also add resistance such as dumbbells or a body bar across your hip.

BOSU Lateral Squats

If you are lucky enough to have a BOSU ball this is one of the best legs and butt exercises period.  You will feel your inner and outer thighs and your butt very much for this exercise.  If you can perform 20 repetitions with proper form you should congratulate yourself.

Start:  Position a BOSU ball with the round side up where you have a few feet of space on each side.

Place one foot on the center of the BOSU and your second foot on the ground off to one side.  Keep your core tight and back in neutral alignment.

Begin the motion:  Squat down.  Remember the first motion of the squat is to tilt your hips back like you are trying to sit on an imaginary chair.

From the bottom of your squat, immediately bound laterally so that the foot which was on the BOSU is not on the floor on the opposite side.  Remember to hop from the bottom of your squat to the other side.

Modifications:  You can increase the difficulty if you hold dumbbells in a high hang position at your shoulders.  If you want to add inner and outer thigh work, you can wear ankle weights.

Exercise Information

All the exercises for your entire body are at the click of a mouse.  Look at an anatomy chart and click on any body part.  What you see is what you get.

Best Leg Exercises

Find exercises for your entire lower body.  Many of these exercises focus on the largest muscles in your body which have a significant effect on your metabolism.

All About Body Fat

The best legs and butt exercises are largely ineffective if you do not have a handle on your body fat percentage.

Posture Problems

It is very important to know if you have muscle imbalances which could lead to injury.  Injury prevention should be your primary concern.

Best Diets

Learn why the word "diet" can sometimes have negative connotations because of the media.  If you don't have great nutrition habits, a diet may be what you need to kick start your fitness program.

Best Dietary Supplements

Supplements are not the magical pill BUT there are some supplements which will help you and insure you get he most benefit from the best legs and butt exercises as well as your fitness program in general.