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The Best Butt

Having a strong butt and thighs is more than just beneficial for your looks, it also helps you increase your endurance and stamina for most things that you do. Strong butt and thighs help you walk longer distances, helps you run without feeling tired easily, lets you conquer multiple flights of stairs and can help support you better when lifting objects up.
To get strong and nicely formed thighs and glutes, you need to pay attention to these muscle groups:

  • Quadriceps or the front area of the thighs
  • Hamstrings or the back area of the thighs
  • Gluteals or your buttocks

When starting your training to strengthen the thigh and glutes area, it is important to do seek the professional advice of fitness trainers to avoid possible injury. It is also important that you have a balanced workout that will develop all muscle groups at the same time and at the same rate.

Exercise physiologist and fitness trainer Nicole Gunning says: "You want to develop these muscles in a balanced way for optimal function, otherwise you end up with things like improper gait, problems with balance, and trouble with normal daily living activities. Over-attention to any muscle group is going to cause a compromise in another," 

When you have imbalanced muscles in the thigh and glutes area, it can weaken your performance or worse it can cause conditions such as misaligned hips and pelvis which can cause an instability which gives rise to other conditions like ankle hip, back and knee pain. For instance, runners usually have tight hamstrings because they are contracted for long periods of time and are not stretched accordingly.

"A lot of people that have injuries, I believe a big part is that they don't make a conscious effort to stretch. They'll do two minutes of stretching after 50 minutes of working out,” Gunning says.

Here are some examples of simple exercises for the butt and thighs:

Dumbbell lunge

This exercise involves the use of weights in each hand. Start in a standing position with your arms on the side. Slowly assume a lunge position, bending your front knee to no lower than 90 degrees to avoid injuring the knee. Your arms should stay straight, perpendicular to the ground. Return to standing position and repeat for 12 repetitions and alternate legs.

Dumbbell squats

With weights on your hands, start in a standing position with your arms on your side. Slowly assume a squatting position with your thighs almost parallel to the floor. Be careful not to let your knees go past your toe level—you can do this by extending backward using your buttocks. Keep your arms perpendicular to the ground.


Lie flat on the floor (with adequate padding to support your back) with your legs bent at a 45 degree angle. With your arms straight and flat on the floor, slowly pull your back upwards to create a straight line from your chest to your knee. Hold for a few seconds and lower your body gently. Repeat for about 10-15 times.