Leg & Butt Workout

Barbell Squats

• Position barbell on the back of your shoulders, grasping it on both sides (Figure 01).
• Dismount barbell from rack (Figure 01).
• Stand with feet hip-width apart (Figure 01).
• Lower your body into squatting position until thighs are parallel with floor (Figure 02).
• Do this by jutting your butt out, keeping your back straight, your abs tight and knees behind your toes (Figure 01).
• Repeat

Variations of this exercise: chair/stool squats, wall squats, body squats.

Dumbbell Lunges

• Stand looking forward, holding dumbbells at your sides (Figure 03).
• Lunge forward with right leg, keeping the left foot planted (Figure 04).
• Lower your body down into a lunge by bending the right knee and hip forward until the left knee almost touches the floor (Figure 05).
• Force your body up by extending the right hip and knee (push through the foot) (Figure 03).
• Repeat with alternating lunges.

Variations of this exercise barbell lunges, reverse lunges, side lunges, cable lunges.

Stiff-Legged Deadlifts

• Stand with your feet hip-width apart (Figure 06).
• Hold the bar in front of your thighs with arms extended (elbows loose) (Figure 06).
• Keeping your back flat and abs tight, tip your hips and lower your torso forward until the bar is level with your mid-shin (Figure 07).
• Squeeze through the butt to raise the bar up (Figure 06).
• Keep the bar close to your legs through the exercise

Variations of this exercise: stability ball chest fly, peck deck fly, decline cable chest fly, standing cable chest fly, seated cable chest fly.