8 Leg Workouts That Are Better Than Squats
This hips butt and thighs workout will help you lift and tone legs and booty! It contains some of the newest most creative hips, butt and thighs exercises you’ll ever try. These butt and thighs exercises will help you build strength and burn fat at the same time!
There are four exercises in this hips thighs and butt workout. There is no prescribed number of reps for the butt and thigh exercises because everyone is at a different level. First try doing them until failure (until you get tired) to get an idea of how many of each butt and thigh exercise you can do. Then shoot for 2 to 3 total rounds of this hips and thighs workout.
Here are the exercises in this butt and thigh workout:
Equipment needed: Barbell or Smith machine
Start with a barbell over your legs. Roll the bar directly over your hips, then bring your shoulders to the edge/top of the bench. Driving through your heels, thrust your butt up in the air as far as you can, then slowly bring it down.
How many? 4 sets of 12-15 reps
Lie on your back with your knees bent and the bottom of your feet firmly on the floor about hips width apart. From this position, drive into your heels to lift your hips straight up, clasping hold of your hands beneath your body and pressing against the ground to open your hips. Hold this pose for 1 minute, breathing deeply the whole time..
How many? 4 sets of 15-20 reps each leg
Equipment: Dumbbells, kettle-bell, or plate (optional)
Start by standing, hold the medicine ball at your chest and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle. Go back to the starting position and perform a Leg lift.
How many? 3-4 sets of 15-20 each side
Weighted Box Jumps
Equipment: Dumbbells or plates (optional), and a bench or box
This move may remind you of a game you played as a kid, but it’s more of a challenge than it might seem.
Stand on the platform with your knees slightly bent. Make sure your feet are shoulder width apart. Get down into a squat and jump up and land on the platform. Once you land go back into a squat and step off the platform.
How many? 4 sets of 15-20 per leg
Equipment: Dumbbells (optional)
Lie down on your back with your arms comfortably at your sides and your feet tucked under your knees. Raise one leg up in the air and push through your heels and thrust your hips upward towards the ceiling. The upper part of your back and shoulder blades should be pressed into the mat or floor. Lower yourself back down and repeat the motion.
How many? 4 sets of 20 per leg
Cable Pull Through
Equipment: Cable with rope
Adjust the pulley rope so it is low to the ground. Stand a few feet in front of it with your feet wide, straddling the cable. Keeping your arms straight, reach through your legs as far back as possible, then thrust your hips straight up squeezing at the top.
How many? 4 sets of 15-20
Stiff Legged Dumbell Deadlifts
Equipment: Dumbbells or kettle-bells
This exercise targets your glutes, quads, lower back, and hamstrings. People often overlook it as they think that only muscle-bound advanced lifters can do. This exercise is great for weight lifters at any level and will help you develop practical strength which will make you look great and make it easier to perform the daily lifting tasks.
How many? 4 sets of 12-15
Glute Ham Raise
Equipment: Back extension machine and plate or weight (optional)
On a back extension machine, slowly lower down, then slowly come up to where you are parallel with the bench. Don’t come up further or you will be working your lower back instead.
How many? 3-4 sets of 15-20