Excercises For Great Legs

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Announcement: Top Three Glutes Work Outs

posted by kitya on September 22nd, 2009

If you want to have a butt like J Lo or Beyonce, you need to take glutes work out seriously.

There are a lot of glutes work out programs that you can easily find. There are those that claim to have the best results. There are those who claim to give you the best effects in the shortest period of time, and there are those that claim to be the most effective. But the problem is, after exerting efforts and spending long hours exercising you still end up with your flat butt.

The secret to having your dream butt without surgery or cosmetic enhancements is to find a glute exercise that suits you best, maintain it and stick to it. In no time, you will see the results that you have been dying to get.

One of the best glute work outs is known as the “back-lunge”. This is easy to execute and can be perfect for beginners. First, you need to stand straight and keep your feet together. Make it a point to keep your abs tight and put your chest out. If you are not using any extra weight, you can put your hands on your hips. If you are using extra weight, put your hands on the sides. Start by stepping your right foot forward and bend both of your knees as low as you possibly can. If you can make your right knee touch the floor, the better. As you do this, remember to keep your left shin straight with your right ankle. Pull yourself up until you are back in the standing straight position again. When you are standing, squeeze your butt. Repeat the exercise again using the other leg and vice versa. Executing this exercise means you need to watch your balance and to stay tight as long as you possibly can.

Another glute work out that is sure to make your butt increase in size is known as the Sumo or Ballerina squats. First, you need to stand with your legs about 1 foot apart. This can be a bit tricky. The rule of thumb is to make your legs stand apart as much as 1 foot wider than your shoulders. Point your toes in an outward direction. Just like the “back-lunge”, remember to keep your chest out and your abs tight. You can use a barbell or extra weight for your arms as well. Using both of your hands, you can hold the dumbbells behind your back. Then try to lower yourself. Leaning forward or not going down too deep will make you lose the effect of the workout. Be sure to maintain a straight back as you lower yourself. As much as possible, squat until your thighs are parallel to the floor. As you execute this work out, remember to push through using your heels at the same time squeezing your butt and thighs.

The last step is known as the “one leg bench step up”. This glute exercise maybe a bit hard but it certainly is worth the effort. Find a bench and stand in front of it. Make sure that the bench is bolted on the floor so that risk of having injuries or accidents is minimized. Stand in the bench and begin to squat down using your left leg only. Keep in mind to curl your left leg up. Use your arms to pull yourself up back into the bench. Use your hamstrings and glutes to help you get back to the original standing position.

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Is it okay to workout twice in one day?

posted by admin on November 07th, 2012

I’m talking about two completely different muscle groups by the way.

A couple of hours ago I worked chest/triceps, and I want to workout again but this time legs/glutes. Would me working out my upper body earlier affect how I worked my legs? Should I wait until tomorrow.

As long as you are working out totally different area’s then yes it’s safe to work out this way, this is how very advanced bodybuilders work out specific muscle groups.

All though i will suggest if you are beginner/intermediate i would do full body work outs every other day with 1 rest day, doing this way will release growth hormones and promote bigger and faster muscle growth.

Is it bad to work out every day?

posted by admin on October 31st, 2012

I plan on working out everyday, maybe skip a day sometimes if my school work is too much. I heard it’s bad to work out everyday because your muscles need to rest, but what if I work out a different part each time? I was planning on doing one day legs/glutes, next day arms/chest, next day abs/back, etc.

Not bad if you do it correctly, you cant work the same muscle EVERYDAY the muscle wont have time to repair itself…but only trgeting certain muscle groups each day is the perfect way to go….your plan of doing one day legs/glutes, next day arms/chest, next day abs/back, etc is excellent…my routine is chest/triceps/shoulders, next day biceps,back, then next day legs and glutes…then repete, working 2 muscle groupes a day, changing each day (never work the same muscle group multiple days in a row) is a perfect plan

Good luck!


It depends what kind of exercise you are doing, and how much food you are eating.

If you perform very heavy movements (like squats) for 3-5 reps and you eat a lot, you will get a lot stronger and gain decent muscle mass in your glutes.

If you perform heavy movements (like squats) for 7-20 reps and you eat a lot, you will get stronger and gain a lot of muscle mass.

If you perform lighter movements at higher reps, you won’t gain as much muscle in that area, and you won’t get that much stronger either. You will increase your muscle endurance, which your muscles won’t get much bigger. But endurance and strength are a scale – if you tip too far in one direction, you somewhat sacrifice your potential for the other one.

Exercise causes some of your excess calories to be stored as muscle. Lack of exercises causes excess calories to be stored as fat.

So, if your goal is to get bigger, eating is really important. That’s how you grow! Your body slowly packs on mass from the food.

Decreasing the size of your muscle usually requires a caloric deficit, and less heavy exercise on that muscle.

Am I too skinny or what…?

posted by admin on October 12th, 2012

People tend to ask me to my face if I am anorexic (To which I just tell them how rude it is). I am NOT anorexic or do I have any other eating disorders. I am 100% naturally this thin except, I do a squats work out, a double crunches work out, and a glutes work out everyday when I get home from school. (They work REALLY well I might add)

Oh and I am 5’5 and 96-98lbs. (size 1-3) If that helps any.

Here’s a picture of me from yesterday: http://s948.photobucket.com/albums/ad325/dawning08/?action=view┬Ąt=image-1.jpg

Okay thank you in advance!
Yes I am perfectly healthy, at least thats what my doctor says. haha

yeah you look very thin
but if you are just eating healthy and feel comfortable in your skin, there’s no problem at all
i know a girl exactly like you: very thin and she also likes to do workouts
she sometimes has this problem that she doesnt eat when she feels depressed (which is normal i guess, but not healthy)
if it bothers you that people are calling you anorexic, just continue building muscles, they also cover bones you know
and clothes like on the picture are good. dont enhance the skinny bodyshape with very tight tops. the loose tops are better for you.

I also work out legs, glutes, pecs, and back but on different days
So how many hours should I work out each on different days ?

Once a week per muscle group. ;D Works like a charm. Six hours a week is the max time you should be in the gym. For just weight lifting. I recommend two muscle groups per day that relatively work with another muscle such as working out your chest and your triceps. Biceps and back. Calfs and lower back. Etc. I hope you get me. Whats your diet like? Let me know. (recomends2buy@gmail.com)

I gave my legs a break yesterday but now I’m not sure what to do.

Muscles need at least 48 hours to recover after a workout. When you work your legs you are working your glutes at the same time. It is a good idea to take a break today from doing actual muscle exercises and instead stretch and go for a walk or a light jog to keep the muscles active but not overwork them. Then tomorrow you can continue your exercise routine.

I have been working out in a athletic club and have been using the glutes abductor equipment. Will this equipment do the job? Not that my glutes are flat, just want to enhance them.

Absolutely yes. However, doing an abductor exercise will not have a major affect on the shape of your glutes (gluteus maximus … your butt). The action of abduction of the hip means you are spreading your legs. The glutes action in abduction is the result of movement of the gluteus medius muscle which is not the main muscle that give your hips their shape. That shape is due to the gluteus maximus.

The main function of the glut max (the muscle that gives shape to your butt) is what is called extension of the hip which is the motion of your leg while running and pushing backwards.

THE BEST exercises, therefore, mimic that motion and the best weight lifting exercises for your butt, hands down the best, are squats and lunges. Both of those exercises are also considered exceptional exercises for core strength so, you should add them to your routine.

My work out schedule and meal menu for yesterday was as follows: I am curious how effective it was or where I could have improved it.

Equipment used at the gym was all Nautilus, here goes…

* warm up 10 mins on treadmill

* Hip abduction/ adduction 35 pounds
4 sets of 20 reps ( works glutes and hips )

* Seated Leg Curl/ 35 pounds
5 sets of 20 reps ( works hamstrings )

* Leg Extension/35 pounds
5 sets of 20 reps ( works quads )

Abdominal/35 pounds 6 sets of 20 reps on each one. NOTE: this is my target area, tips???

Compound Row/20 pounds
6 sets of 20 reps
works dlets/biceps/mid traps
(this one kicks your bum because of all the variations so I hit it harder than some of the others
and kept going until I felt a really good burn exceeding my goal on it, "could I over do this one"?

Lat Pull Down
Upper body again and lower abdominal

Last Elliptical 45 mins. burning 470 calories @ 3.5 miles

Meal menu

Breakfast ~ Coffee

Lunch ~ can of tuna with a small amount of mayo, one slice of whole grain bread and lots of water. A hand full of yogurt covered rasins.

Dinner ~ @ 530 two chicken tacos ( lean chicken boiled then browned with pepper ) fresh veggie salso and avocado, small serving of beans and ice tea no sugar added.

Multi vitamin and B~12 and a calcium with D

How can I improve this ? My goal is to tone and tighten not bulk up. And drop pounds of course is great, but I am not a number watcher on the scale. I look for the results more so and fit of clothing. I am short and do need to drop a good 20 in my opinion.

Advice from experts? Please and thank you!
OOPS! ( spell check! ) lol not regime , I meant "REGIMEN" duh, sorry!
OOPS! ( spell check! ) lol not regime , I meant "REGIMEN" duh, sorry!
Today this was my routine as follows:

Warm up on elliptical for 11 mins.

Nautilus equipment used again but different machines this time.

Triceps press/35 pounds
3 sets of 30 reps each set
(targets triceps, pectoralis, major,anterior deltoid and lower trapezius.

Biceps Curl/ 20 pounds~ 3 sets of 20 reps
(targeting biceps,brachli, brachialis, and forearm flexors).
THIS WAS FREAKING PAINFUL to finish!

Pec Fly 35 pounds
3 sets of 20 reps
(Targets pectorials, major, deltoid, serratus anteriour. (I flet his burning in all the right spots)

Vertical Chest 20 pounds
3 sets of 20 reps (targeting muscles pectoralis, major,anterior deltoids, triceps.

Overhead Press/20 pounds ~ 3 sets if 20 reps
(targeting deltoids, triceps, upper trapezius).
This machine seemed weak or I used it incorrectly. It did burn, however it did not seem I had it adjusted right.

Last
Eilliptical for 40 mins burned 415 calories @ 3.14 miles

Did not eat any breakfast, got a late start so I ate two chicken tacos for
(P.S. Thank you Eddy and Robert both for your helpful answers). They were both informative and I will use them. You both should get best answer. I appreciate it so much!
ADDITIONAL DETAILS ~ I am in between 38 and 41 ( don’t want to say my exact age )
I am only five foot two inches tall, a woman of course and not looking to bulk up at all. That is the last thing I want!
What I do hope for is over all improvement toning and of course dropping some pounds ( however I am not obsessed with the scale ) I have a lot of muscle anyway which explains my 165 weight, my goal is to get down to 145. But have no desire to look stick skinny. I like curves and just want them toned tight. I guess I would like to drop sizes more than anything if that helps. But do need things toned so I need the weights.

Not sure if I left any details out.

OK, first of all, you need to state your age, height, weight, and sex. Your basal metabolic rate cannot be computed without these factors. You should also indicate your current level of physical activity (how many times a week and for how long).

Second, you need state what your goals are. Are you trying to lose weight? Just stay in shape? Train for an event? Put on lots of muscle?

The weights you are using (35 pound leg extension & curl) seem quite low. These are anaerobic exercises that are supposed to be performed until muscular failure. This means that you must do them until your muscles burn and can do no more. You should be able to complete between 6 and 14 repetitions of the exercise (a set) when you reach muscular failure. If you can do more than this (or if you are not really giving it your all), then the weight is too low.

Your diet sounds quite healthy, however, once again it can’t be evaluated without knowing your stats and goals. The detail is great, but all that really matters from an analysis standpoint is your daily calories and protein/carb/fat intake.

Keep up the good work!

How can I get a nice man booty?

posted by admin on January 19th, 2012

I notice some guys who work out have really tight looking buns whereas mine is plump yet not as tight. I work my glutes for sure I was just wondering how to get that more tighter, firm looking butt.

Measure the circumference of the fattest part of your butt, if it’s under 50 inches, you’re fine. If it’s over 50 inches, then try walking 45 minutes a day and avoiding fatty foods.

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