General rule for those who want bigger muscles: perform with heavier weights and at least 8 reps in one cycle. Make sure to keep proper posture (technique). Of course there will be no big muscles without healthy nutrition (lost of proteins and complex carbs)
1. Squats - with or without dumbbells (weights)
This exercise targets: quadriceps, hamstrings and butt
Form is really important – make sure to take shoulder wide stance, but most of all – straight back, chest up. Push your knees out and never allow your knees to buckle in on the way up.
When performing a proper squat – “think of sitting on a chair”.
If you are aiming at building bigger muscles – you will be probably lifting heavy weights – start with slightly wider than shoulder width stance.
Here is one tip for staying in the proper upright position, which is really important! Before you squat, squeeze your shoulder blades together and hold them that way.
Perform at least 10 repetitions in one cycle.
2. Sumo squats - with or without dumbbells (weights)
This exercise targets: inner thighs, hamstrings, quadriceps and butt
Take very wide stance. Point your toes outward. Besides that apply the same tips as with previous exercise: chest up, back straight, abs tight.
Start the squat by sitting back first before you bend your knees: “Think of sitting on a chair.”
Perform at least 10 repetitions in one cycle.
3. Lunges - with or without dumbbells (weights)
This exercise targets: quadriceps, hamstrings and butt
The basics: with this exercise it is important to really take that elongated stride. Most people’s stride is too short and they simply can’t perform this exercise because of this:
- Make sure your stride is not too short because you could hurt your knees.
- Make sure your stride is not too long because you will put additional pressure on your hamstrings.
So – most of your weight is on your front foot. The other foot is behind you and on your toes (heel is off the floor).
Now – go down – bend both knees. Very important!!! >>> You should not allow your front knee to move too far forward during exercises – this way you will avoid knee injury. Also don’t keep your knees too much back either – if you do, you might injure your back!
And the back knee should go down as much as possible – try to touch the floor to get the feeling how much you can actually go down.
Don’t forget about your upper body – your back is straight, chest is up, abs tight. As a matter of fact – if you focus on your upper body, you will avoid the stress on your lower back, hips and knees.
Here is one tip for staying in the proper upright position. Before you squat or take the lunge, squeeze your shoulder blades together and hold them that way.
Men who are trying to build bigger muscles and thus lifting heavier weights – posture (technique) is crucial when performing exercise like this – not only you will reap the most of it (if you perform it correctly, but you will also avoid knee and back injuries)
Perform at least 10 repetitions in one cycle - with each leg.
4. Short movement lunges - with or without dumbbells (weights)
This exercise targets: quadriceps, hamstrings and butt
Follow the same tips as with the usual lunges.
Perform at least 10 repetitions in one cycle - with each leg.
5. Wide glute bridge
This exercise targets: butt and hamstrings
It is best to perform glute bridge on something elevated – if you do not have a stepper try to find something in your home that could elevate your leg position for about 10 inches. Some people perform this with an exercise ball, but in this case you will be training your stability too! Even better, if you ask me ;)
This exercise can be performed on the floor too (no elevation needed), just make sure you’re performing it from your heels. However, it won’t be as effective …
Place your heels on the stepper (or sth else elevated) and push through your heels. Do not place the entire foot on the stepper/floor- because variation with heels is even harder – and better for tight butt ;))
Do not over-push your butt because you might hyperextend your back. Just make sure your body is in a straight line when you reach that point of pushing your butt up – and you will be perfectly fine.
For those who are searching even harder option – hold dumbbells or a plate at the level of your hips.
Perform at least 10 reps in one cycle.
6. Narrow glute bridge
This exercise targets: butt and hamstrings
Follow the same tips as with exercise 5 – just make sure to push your knees toward each other during the entire exercise, and especially when pushing your butt up.
Perform at least 10 reps in one cycle.
7. Lying hamstring rises
This exercise targets: butt and hamstrings
You can perform this exercise either on sth elevated as suggested in the video or you can simply perform it on the floor – just make sure to keep the right posture.
If you want the harder option, you can use ankle weights – but most of us don’t have them at home and besides it can be annoying and time consuming placing them on and off between workouts – so the same as with exercise 5 and 6 – take dumbbells or a heavier plate and place it at the level of your hips. This will add additional resistance to pushing your body up and will make it harder to perform this exercise.
Perform at least 10 reps in one cycle - with each leg.
8. How many cycles should you perform?
If you are a complete beginner – perform one cycle – each cycle at least 15 repetitions of each exercise.
If you feel you are ready (you do not feel your muscles working, or you feel you could perform more) – either add weights or increase the number of repetitions, or increase the number of cycles
Someone who performs 3-4 cycles with 8-15 reps for each exercise in a cycle, is an advanced performer.
Guide to killer legs and tight butt for women (and men!)