The Ultimate 
Legs and Butt Workout #1

The Number 1 movement for best results for the Legs and Butt (& Calves!) is the Dumbbell Squat. Whether you have a Home Gym or attend a Health Club this movement is by far the best place to start!

I will also include an example of the Leg Press as this is one of the most popular machines at a Health Club. Some of the state-of-the-art Home Gyms include the Leg Press also.

This machine does add good variety to your workouts as you’ll soon see! 

WOW! What better areas could you ask to work on when training legs!! I don’t think there is anymore! 

Dumbbell Squats are known as compound movements. They work the big muscle groups and resemble daily movements that will help you to move more freely, stronger and more enjoyably forever!

As you move into building your exercise program you will be able to have a good read about all the other exercises available to you… For now we’ll get the squat perfect!

All Legs and Butt movements require a set of dumbbells… I will make some recommendations on type, brands plus give a few tips on where to get some reasonably priced dumbbell’s at the end of this section…

At the fear of generalising I want to have a quick chat about the difference for Men & Women when training the Legs and Butt. This can pretty much be described in two statements..! (Please do not take offence if this does not you apply to you personally!)

The ladies’ love the Legs and Butt - they are a ‘favourite’ to work on…

And…

It’s Man’s worst nightmare!!

ALAS… I have the way to create a medium… And I reckon you’ll love it!

To the ladies... I know you love anything that says Legs and Butt! So scroll to skip the next few sentences… 

If you are not quite convinced about leg workouts, feel free to join the fella’s for a quick chat...!

The leg workout is not only about the legs… Of course working them out you will get a great athletic look and burn the fat off. If not more importantly the leg workout puts so much of a focus on the stomach and core region that by focusing and committing to a leg workout it will help to create that wonderful Six Pack and V-shape we all desire…
I have trained many Men and many do lose focus on why the legs are important. Even when they acknowledge how much this workout will benefit them...

• The movement is similar to taking a seat, so firstly place a bench or chair behind you (preferably a bench)
• Posture here is THE most important thing to remember and do correctly (a mirror would be handy)
• Stand straight and slightly bend your knees, poke your bum out
• The movement as I stated is sitting, so prepare to sit down
• Squeeze the Tummy tight
• Hold your hands out in front of you
• Keep the eyes looking directly forward, the head still

• Begin to lower your body and concentrate on ensuring your knees staying level with your ankles and your shoulder level with your knees
• Count 1, 2, 3 and 4 and enable your bum to just touch the seat
• Remember this is the ‘easy’ part so you will start the movement by breathing through your nose
• As you arrive at the bottom ensure your posture is correct; shoulders inline with your knees, knees in line with your ankles.
• Holding the same posture and contract the tummy muscles and return to the original position (ensuring the knees are slightly bent, back straight)
• Count 1 and 2 and you accelerate back up and breathe out through the mouth
• Repeat

• Start the movement by breathing in through the nose
• Count 1, 2, 3 and 4 as you move downwards towards the bench
• Breathe out through the mouth during the Pushing up phase
• Keep your back Flat, shoulders back and keep your tummy tight ALL THE TIME
• When you are at the lowest point your ankles, knees and shoulders should all line up 

• The knees going over the ankles 
• Keep your back flat and your shoulders in line with your knees
• Don't look down during the movement

Together we will build the best gym program

As you read through the website I ask you to open your mind and suck in the information, for now. Soon it will get very practical and we will build your very own program.

• Lunges
• 45 Degree Leg Press
• Step Ups
• Leg Extension
• Hamstring Curl
• Calf Raises

As with all programs you will progress and improve. For now the best thing to do is stick with the same exercises...

The program will advance you... Just be aware that the new exercises are coming and they will help push your body so Results come thick and fast! 

If you are not sure which way you want to go - Health Club Vs Home Exercise Equipment has some great information of the difference when using Home Exercise Equipment Vs Training at a gym…

Lastly if you know you are leaning towards Home Exercise Equipment to work out your legs and butt you can check out some of my reviews on good quality Home Gyms for anyone.