The 9 Most Efficient Exercises for a Firm Butt and Legs - Step To Health
 

The 9 Most Efficient Exercises for a Firm Butt and Legs

Want to know how to get a firm butt and legs? Try some of these exercises! They help tone, firm and strengthen both areas. 
The 9 Most Efficient Exercises for a Firm Butt and Legs

Last update: 07 February, 2019

Do you want to have toned, strong legs and buttocks? Pay attention to these exercises for a firm butt and legs!

Exercises for a Firm Butt and Legs

1. Bends

  • To do this exercise, stand up straight with your feet shoulder-width apart.
  • Bend down, taking care of your posture. Stop when your torso is parallel to the floor.
  • Keep your legs slightly bent.
  • Return to the original position.
  • Do four sets of 10 repetitions.

To make this exercise even more effective, keep your back straight and lift your buttocks.

2. Squats

These are some of the best exercises for a firm butt and legs.

  • Open your legs to shoulder width.
  • As you breathe in, start to do the squat. To do this, lower your buttocks as if you were going to sit in a chair.
  • When you breathe out, return to the initial position.
  • It is recommended to do 4 or 5 sets of 10 to 12 repetitions.
  • Try to do the squats as low as you can to make your muscles work more.
  • Keep your back straight and try to ensure that your knees don’t go further forwards than the tips of your toes.

Do you like these exercises for a firm butt and legs? Read: Four Recommendations to Do Squats Correctly

3. Squats with a jump

  • To do these squats with a jump, you’ll need to have your feet shoulder-width apart and your back straight.
  • Do the squat on an in-breath and lower your buttocks until they are parallel to the floor.
  • When you breathe out, jump powerfully upwards with momentum.
  • Do the same with each repetition and do four sets of 12 repetitions.
  • It is important that you land back on the ground with both feet at the same time.

4. Bulgarian squats

Woman doing squat

  • To do this type of squats you’ll need a chair.
  • Stand up with a straight back, supporting yourself on the chair back.
  • Take one leg back and lower yourself down until your hip is parallel to the floor.
  • Put all your weight on the heel of the front leg and bend it to 90 degrees, while you keep the other leg relaxed.
  • Then return to the original position and do four or five sets of 10 or 12 repetitions with each leg.
  • It’s important for the knee not to go further forwards than the tips of your toes.

5. Standing squats

  • Open your legs to shoulder width.
  • Then position the tips of your feet at an angle of 45 degrees. Don’t forget that your back should be straight at all times.
  • Sit down slowly and return to your original position.
  • In this exercise, you’ll be working the inner muscles of the thighs as well as the buttocks.
  • For this to be effective, do four or five sets of 10 to 12 repetitions.
  • Remember that your knees must not go further forward than the tips of your toes and that your back must remain straight.

6. Lunges

Side lunge
  • To do lunges correctly, you need to stand up straight.
  • Spread your feet a little less than shoulder-width apart.
  • Take a big step to one side and lower yourself as if to sit down, until your hips are parallel to the floor. Keep your shoulders open and your arms down.
  • Then you need to bend the front leg to an angle of 90 degrees and allow your body weight to fall on this area.
  • Lift yourself up by pushing from the heel and change legs (the back leg now becomes the front leg and vice versa).
  • Do four or five sets of 20 repetitions each.

Do you like these exercises for a firm butt and legs? Read: Stay in Shape with this 5 Exercise Routine at Home

7. Backward leg lifts

  • To do this exercise, support yourself on your hands and knees on the floor.
  • Then, bend one leg and lift it as high as you can before returning it to the original position.
  • Do four or five sets of 30 to 40 repetitions.

8. The bridge

Bridge exercise exercises for a firm butt and legs

  • The bridge with buttocks is done lying on the floor face up. 
  • Bend your legs and open them to shoulder width.
  • In this position, lift and then lower the hips. Do this exercise in four or five series of 25 to 30 repetitions.
  • To make it more effective, when you lift the hips, hold the position for a few seconds, contracting your buttocks as much as you can.

9. Burpees

  • This exercise starts standing up straight, with the arms by your sides.
  • Do a full squat, taking your body weight to the tips of your feet.
  • Walk forward with your hands and come into plank position, and then return to the original position with a jump.
  • Do three or four sets of however many repetitions you can. The more the better.
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