Top 3 Butt and Leg Workout for Beginners

Top 3 Butt and Leg Workout for Beginners

If you’re just starting out, begin with a butt and leg workout for beginners. Most glute isolation exercises are far advanced so they discourage the newcomer. To shape the booty, focus on exercises that show you how to strengthen glutes for beginners. Makes sense? Of course, it does.

The best butt and leg workout for beginners will shape, lift, and define the booty in a short time. Most of us want results immediately, so I'm sure that was good news. However, in addition to the workout, you want to include cardio exercises at least three times a week to boost results.

Cardio, as you may know, is essential when you’re trying to lose weight and tone the body. For now, let’s take a look at the best exercises to make your buttocks bigger fast.

Squats for Glutes: Body Weight Squats

Squats are a favorite exercise and with good reasons. It’s one of the simplest glute exercises you can do and get terrific results. Rachel Mariotti, a NYC-based trainer says, “It works major muscle groups: your quads, glutes, hamstrings, and core.” In reality, most of us squat during our daily activities, often without even realizing it, but there’s a proper way to perform bodyweight glute exercises.

How to Do a Body Weight Squat

  1. The starting position begins by standing with the feet shoulder or hip-width apart, and hands behind the head. Slightly shift your toes outward, hips over knees, knees over ankles, and stomach muscles tight.
  2. Take in a breath, keep your head and chest up, and flex your knees so you’re in the squatting position. Keep pushing the hips backward as you bend your knees and squat as low as you can.
  3. Remember, the form is vital so, keep your back straight! By the way, the best squat depth is when the hips go just below the knees.
  4. Next, without moving your feet, exhale and return to starting position. Attempt 3 sets, no less than 8 reps but you can go up to 15 reps.

Form Tips for Beginners

  • Push hips back
  • Prevent knees from pushing too far forward
  • Keep tightening abs throughout the workout to help keep your back as flat as possible
  • Pay attention to movements in the feet, ankles, and knees

Side-Lying Leg Lift: Workout for Beginners

The side-lying leg lift supports the core, targeting the lower abdominal muscles. This butt and leg workout exercise increases muscular strength and stamina. The leg lift has extra benefitsif you include a resistance band to the routine.

Alternatively, a pair of ankle weights will provide the same results, but most importantly, ankle weights help glute exercises define the booty. Sounds silly, but it’s not. Since reshaping your butt is a part of your butt and leg workout for beginners, go out and get a pair if you don’t already have them!

How to Do a Side-Lying Leg Lift

  1. The one great thing about doing bum and leg exercises at home is you can lie on your own floor. Still you may want to place your pad down on the floor and lay down on your left or right side. Extend the arm closest to the pad straight above your head while you bend your other arm and place it on your hip. Your legs should be straight but on top of each other.
  2. Keeping your foot straight, lift it off the pad. Slowly raise your top leg as high as you can, about 1–2 feet. Try to keep the same height throughout the exercise and keep this movement controlled.
  3. While raised, pause for a second or two before completing the exercise.
  4. Return your leg towards the other foot, or to the starting position, but refrain from touching your other foot until you complete each rep.
  5. To train both sides, repeat equally using the other leg. Attempt doing 15 reps each side.

Leg and Butt Workout: Bridge for Beginners

The next exercise to lift the buttocks is called the bridge or hip raise. The hip raise focuses on working the gluteus maximus, rectus abdominis, hip abductors, and hamstrings. It’s a popular pose in yoga for beginners.

Yoga teaches us how to focus simultaneously on breathing while exercising. Once you get into yoga, you'll see a tremendous change in your glute bridge workout and in your overall well-being.

How to Do a Bridge

  1. Lay on your back, bend your knees, and place your feet flat on the floor.
  2. Lift your hips so your body forms a straight line. In other words, your body should incline starting from your shoulders and peak at your knees.
  3. At this point, you want to pause for a second or two.
  4. Next, slowly lower your body back down to the floor or mat if you have one.

By the way, this is a good position to add in Kegel exercises. Practice them as you do your butt and leg workout for beginners. Don’t forget to focus also on your breathing techniques. It will help in transitioning from one rep to the next and completing routines such as the body weight glute exercises.