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Great Weight Training Exercises for Legs and Buttocks

Shape the Legs and Butt with Weights


Updated April 30, 2014

These exercises will help you keep those calves, thighs and butt strong and the muscles toned. In conjunction with an all-around fitness and weight training program, you can expect to lose fat from those parts as well. A full description of each exercise is available when you click through to the exercise description page. You can use dumbbells or barbells for the squat. Barbells work best for the deadlift and dumbbells for the lunge.

1. The Dumbbell Lunge

The dumbbell lunge, a weighted step forward with alternate legs, is a good exercise for the muscles of the butt and thighs. It works the hips, thighs, buttocks and associated muscle groups and provides some cardio training as well if you do sufficient lunges.

2. The Squat

The dumbbell shoulder squat is an alternative to the dumbbell squat with weights hanging at the sides or the barbell squat. This requires you to balance the dumbbells on the shoulders with a hammer grip. The squat is recognized as perhaps the best all-round thigh and butt shaper. You can also do a barbell squat.

3. The Deadlift

The deadlift is an excellent exercise for building strength and muscle in the chain of muscles that includes the thighs, hips and the buttocks, as well as working the abdominals. For beginners, choose a weight light enough to allow you to lift the barbell to the standing position, lower it down to shin level then up to the standing position again in one repetition. This is sometimes called a "Romanian deadlift." Make sure you keep your back straight while doing deadlifts. The traditional deadlift requires you to lift from the floor to standing then replace the weight on the floor again. You can do it this way if you choose. Make sure that your back is in good position throughout.
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