Squats are key to building a larger lower body.
Robert Daly/OJO Images/Getty Images
A bigger butt and thicker legs are not only appealing aesthetically, but they can also culminate in a strong, powerful lower body. The muscles that comprise the butt and legs are some of the largest muscles in the body. According to the National Strength and Conditioning Association, large muscle group exercises - like those for the butt and legs - are more effective for optimizing the hormonal response for muscle growth. A good workout to create a bigger butt and thicker legs includes target exercises combined with effective cardiovascular and plyometric training programs.
Build a bigger butt and thicker legs with weightlifting, plyometrics and cardio exercises.
Lift To Build
Strength training is a key component of an effective muscle-building workout. Opt for exercises that specifically target the butt and legs, including squats, deadlifts, lunges, leg presses, step-ups and hip thrusters. To productively build muscle mass, you must regularly overload and challenge the target muscles.
The NSCA recommends performing three to six sets of six to 12 repetitions to encourage muscle growth. Use 67 to 85 percent of your one-repetition max. Once you can perform more than 12 reps, increase your resistance by five to 15 pounds. Perform strength exercises three to four days per week with at least one day of rest between sessions.
Engage in Power Play
Plyometrics should be a part of every well-rounded workout program. These types of exercises are primarily used to improve the production of muscle force and power. This will not only help you create a bigger butt and thicker legs directly but will also carry over to your performance in strength training, making that aspect of your workout more effective and efficient. Plyometric exercises include squat jumps, split squat jumps and box jumps. Plyos should only be performed two to three days per week. You can add them to your workout after your strength routine or on your off days.
Crank Up the Cardio
Cardio is a practical way to burn calories and lose weight. When it is done in moderation, it can also be a valuable tool for building mass. There are several types of cardio that target the muscles of your butt and legs including cycling, stair climbing or running, and elliptical or treadmill training with a high incline. Twenty to 30 minutes a day on three to five days per week at the end of your workout is sufficient. Too much cardio can have an adverse effect on your attempts to gain muscle.
Check Your Diet
While the workout itself is necessary for building a bigger butt and thicker legs, altering your diet is also a requirement. This is one time in your life when eating more is actually a good thing. The American College of Sports Medicine recommends increasing caloric intake by 400 to 500 calories per day to gain mass. These extra calories should come in the form of lean sources of protein and complex carbohydrates.