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Leg Workout for a Nice Butt

Updated on August 4, 2012

Leg Workout for a Nice Butt

Men and women alike appreciate a nice firm butt. Most of us aren’t happy with our own. They are too small, too wide, too plump, and too flabby. If you want to make a positive change on your butt cardio workouts, weight training accompanied with a proper diet will make all the difference. Check to see what the best cardio and strength training exercises for strengthening and targeting your rear with a personal trainer. I like to use the leg press to get the looks I want in my blue jeans and white T-shirt

This exercise is very similar to bench press. The further out you place your hands the more engaged your chest and shoulders become. The closer in you put them, the more triceps you use. The closer your feet are the more of your quads you will hit, and further apart will hit hamstrings.

Leg Press Exercise

How to Leg press

Muscles worked: hamstrings of the thigh, quadriceps and gluteus (butt).

Comfortably position yourself on the machine with your back and head against the padded support.

Place your feet on the foot plate hip width apart, and keep your heels flat. The legs will form an angle of about ninety degrees at the knees

Your knees will be in line with the feet and not bow inward or outward.

Do not raise your butt for support, that it what we are targeting and if it is, and your legs are at too severe an angle, fine-tune the seat back until you are in the correct position.

Tension your abs and push the platform away from you with your heels this will extend your knees and hips and pushing your back into the padding.

Always keep your heels on the platform and do not try to do calf raises by pointing your toes out, you will risk injuring yourself.

Keep your head and back in good posture throughout the entire motion.

Do not lock out your knees at the end of the extension.

Lower the platform to your starting position by allowing your knees to bend under control while keeping your heels flat

Repeat the exercise.

I recommend starting with a modest weight and progress as it suits your training and requirements. Try three sets of ten leg presses.

Not only will this work out your legs but lower portion of the motion firms your gluteus aka your new butt

Leg Press Home Gym

The differences involving a home gym and commercial units are very apparent before you even start using it. Ranging from the quality of build to how effortlessly the sled moves the commercial units.

Your best option is to pick a price point at which you are willing to meet and see what is available. Always use the equipment, by sitting on it in a store and running the sled up and down as this will give you and idea of how it will feel.

My preference is that if I could not afford a suitable unit I would not purchase one at all. A leg press is a considerable investment for your home gym so take your time and choose intelligently.

Working Your Legs With Rowing Machines

Rowing machines can help you get that tight jean butt as well.

If you're already rower, they are very helpful for perfecting form, and an accurate judge of what time you would complete certain distances on the water if indeed out on the water rowing.

For everyone else, it is good for cardio exercise. This works out your legs and glutes. The common misconception is it is more for upper body because of the way you pull the chain. When used properly, the slide will be moved with the force of the legs, and when you are at the end of the motion you should really feel it in your legs.

I can have Fruits on a diet right?

While watching your weight you may consider fruits and end up eating a lot of them. Keep in mind that fruits do contain a substantial portion of fructose, but their benefits are also numerous. All things considered, the benefits outweigh the costs of fruit. That's not to imply that you can eat fruit all day everyday. Most normal portions of fruit only have roughly 15 grams of carbohydrates. Not to mention fiber, important vitamins, phytonutrients and a bunch of other benefits.

The Three (Ass)pects to a Great Butt

Very simple yet hard to achieve, 1) cardio exercise from perhaps a rowing machine 2) watching your weight and drinking water and lastly strength training on exercise equipment like a leg press and don't forget to consider chest exercise equipment

Keeping that in mind your next worry will be the pinching that may occur


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    • Gypsy Willow profile image

      Gypsy Willow 

      8 years ago from Lake Tahoe Nevada USA , Wales UK and Taupo New Zealand

      Useful info, my butt has disappeared from my rear as I've got older. The fat seems to have migrated to the front of me!!!

    • Andy471 profile image


      8 years ago

      Nice hub.

    • sarovai profile image


      8 years ago

      I like walking. Your hub has good information about fitness . Thank u for sharing.

    • GmaGoldie profile image

      Kelly Kline Burnett 

      8 years ago from Madison, Wisconsin

      Life Fitness makes a "glute" machine that I love! It works both my hamstrings and my glutes. I think they mis-named the machine because I believe the primary muscle is my hamstring. Look for a great butt exercise with the EZ Swimmer - should be published in the next 30 days. The water is amazing for target toning too!

    • Dame Scribe profile image

      Dame Scribe 

      8 years ago from Canada

      I love my rowing machine and agree, it provides a great workout. Great information :)


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