Leg & Butt Workout: The Perfect Plan for Women

Want to get your legs and butt in top shape? You're in the right place! In this article, I'll show you a special training plan that focuses on weak spots and optimally trains your leg and butt muscles.

The Perfect Training Plan for Toned Legs and a Firm Butt

1. Leg Extensions

Start with leg extensions to activate your quadriceps. Perform the following sets:

• 1st set: 20 repetitions
• 2nd set: 10 repetitions
• 3rd set: 8 - 10 repetitions
• 4th set: 10 repetitions -> reduce weight -> 10 repetitions -> reduce weight again -> at least 8 repetitions or as many as possible

2. Leg Press

Sit at the leg press and ensure you have a deep, narrow stance with slightly turned-out legs. Perform 4 sets of 10 repetitions each.

3. Hack Squats or Front Squats on Multi-Press

Choose between the hack squat machine or front squats on the multi-press. Both exercises should be performed with a deep, narrow stance and slightly turned-out legs. Make sure to maintain tension and not come up completely. Perform 4 sets of 12 repetitions each.

4. Walking Lunges with Dumbbells

Take large steps and perform walking lunges with dumbbells. Aim for at least 12 - 15 repetitions per leg in 3 sets.

5. Seated or Lying Leg Curls

Follow the same principle as with leg extensions and perform seated or lying leg curls.

6. Abductors

Train your abductors with 3 sets of 10 repetitions, leaning your upper body forward. Then reduce the weight (10 - 15 kg) and perform another 10 repetitions with a straight upper body.

7. Single-Leg Glute Machine

Finish your workout with the single-leg glute machine by doing 3 sets of 15 - 20 repetitions per leg.

Tips for Effective Leg Training

Compression and Muscle Feeling

To get the most out of your training, I recommend wearing compression leggings. Additionally, you can use a fitness belt to support fat burning and improve muscle feeling.

Squats – Yes or No?

You might be wondering why classic squats are not included in the plan. The reason is simple: I don't feel them properly and my mobility isn't sufficient for them. However, if you enjoy squats and perform them well, you can certainly include them in your plan.

Frequency and Recovery

I train my legs once a week because I've found that they don't recover quickly enough to be stressed twice a week. My glute muscles, on the other hand, recover faster from muscle soreness, so I train them on another day with additional exercises.

Favorite Exercise for a Toned Butt

My absolute favorite exercise for a firm butt is straight-leg deadlifts. Whether on the multi-press, with dumbbells, or barbells – this exercise activates the hamstrings, the transition to the glutes, and the butt itself best. You don't need to lift huge weights; just focus on the muscle feeling to perform the exercise perfectly.

Supplements Before and After Training

Before training, I recommend taking amino acids. I love the new EAAs mixed with leucine. After training, I enjoy my favorite isolate with birthday cake flavor and add a spoonful of glutamine.