1st Lower Body Exercises for getting bigger butt and legs.

 One way to get your butt and legs bigger is simply to increase your body fat, which of course isn't a healthy option. The other way is to induce muscle growth, or hypertrophy, of the glutes, quadriceps and hamstrings with specific strength-training exercises. Performed regularly and combined with a protein-rich diet, these exercises can have you on your way to a stronger and bigger lower body. 

Forward Step Lunge:  the lunge can be performed with a barbell or two dumbbells to work your quadriceps and gluteal muscles.

Recommended sets/reps: 3 sets of 6-8 repetitions.

 

 

 

Leg Press: is a great way to workout your quads, hamstrings, and butt.

Recommended sets/reps: 3 sets of 6-8 repetitions

 

Back Squat: is a lower body exercise that targets your glutes, quadriceps and hamstrings.
Recommended sets/reps: 3 sets of 6-8 repetitions. 

Recommended using 70 percent to 85 percent of your one-repetition max weight for eight to 12 repetitions of each exercise.

Example: 3 sets

           weight          repetition

set 1:     40                    12

set 2:     50                    10

set 3:     60                      8

Exercise Tips: To achieve hypertrophy in your butt and legs, the American College of Sports Medicine recommends using 70 percent to 85 percent of your one-repetition max weight for eight to 12 repetitions of each exercise. Perform each exercise two to three nonconsecutive days per week, resting at least 24 hours between each workout to allow for complete muscle recovery and optimum training results. Each exercise should be performed using slow, controlled movements to prevent injury. When using heavy weights, always have a spotter.