Legs: your complete guide to constructing an effective thigh and glute routine

Muscle & Fitness/Hers, Oct, 2004 by Jeanine Detz

I recently spent a weekend in the desert with my girlfriends. The hotel had a pool, which of course meant bikinis, which naturally led to a conversation about--what else?--our thighs. The skinniest girl out of the group complained that her legs have no shape. My most-athletic friend, the one who spends her weekends either pushing weights or running 10Ks, said she wanted more muscle. And the perennial dieter told us that she had given up the idea of ever fitting her legs into her "slim jeans" again.

All this complaining got me thinking: As women, almost all of us are dissatisfied with our lower bodies, no matter what shape they're in. And while the grievance seems universal, the solution isn't. That's because no single training program works for every type of body. With that in mind, we asked Chicago-based pro fitness competitor and personal trainer Beth Horn and Michele Olson, PhD, professor of exercise science at Auburn University (Montgomery, Alabama), for their best tips on creating a step-by-step customized thigh and glute routine. Ready? Stop complaining to your friends and let's get started.

START WITH A WARM-UP

Considering how many major muscles and joints reside in your lower body, warming up is essential. It's important to get the blood flowing into your quads, glutes and hamstrings before you begin your actual training, and nothing gets it moving like cardio. And that's not all: You'll actually be stronger and able to push more weight following a warm-up.

So hop on your favorite piece of equipment--bike, treadmill or elliptical trainer--and work up to a moderate intensity for 5-7 minutes. You should work hard enough to just break a sweat. Then you'll want to further limber up those muscles and joints with warm-up sets of your first movement. Since you'll start your routine with some variation of a squat (you'll learn why in "Begin Big"), use that as your warm-up exercise. Choose a light weight, or none at all, and do two sets of 10-12 reps. At this point, you should be ready to go.

BEGIN BIG

Fact: You're strongest at the beginning of your workout. Take advantage of that energy by doing a hard-hitting compound move, one that works more than one muscle group and joint, first in your routine. Horn and Olson agree that barbell or dumbbell squats are your best bets. They work the larger muscles of your lower body--quads, glutes and hams--while forcing supporting muscles in your lower legs and torso to work as stabilizers.

If you're intimidated by barbell and dumbbell squats or have difficulty maintaining good form, head to the Smith machine. The track provides a stable path of movement that can help you get the form down before you move on to a freestanding version.

CONTINUE STRONG

Maintain your momentum by following up the first compound move in your routine with another one; this second exercise should hit your muscles from a slightly different angle than the first. Olson suggests hack or sissy squats to follow the barbell version. You can also try the leg press for variety, but don't do the same follow-up exercise each time. Whatever exercise you do, keep the weight fairly heavy as you continue to fatigue those larger muscle groups.

FOLLOW THE TARGET

While it's impossible to entirely separate the glutes and hamstrings from quad training (and vice versa), your follow-up exercises should hit those specific muscle groups with more focus. Your gluteus maximus and hamstrings are powerful hip extensors that are activated whenever you stand, sit or step up. Our two experts concur that lunges and step-ups, which work your legs unilaterally, are two of the most effective exercises for this muscle group. "Unilateral training can balance the strength and development between your legs," Olson explains. (When you work one leg at a time, your stronger leg can't do the work for your weaker one.) If you start to feel tired at this point in your routine, choose a more moderate weight so you can maintain good form.

ONE MORE HIT

Use this last exercise in your routine to isolate your hamstrings--the muscles that run lengthwise along the backs of your thighs. Deadlifts and hamstring curls are good choices. "I end with a seated hamstring curl because it really fires those muscle fibers," Horn says. Again, if you're feeling fatigued, go a bit lighter on your weight. Or stick to a machine exercise, like hamstring curls, rather than barbell deadlifts to ensure good form.

SETS, REPS AND FREQUENCY MATTER

It's a question trainers hear all the time: How many sets and reps should I do? Both Olson and Horn say it depends on your bodytype and

goals; what works for you may not for someone else. For specific recommendations, see "Type-cast Your Training" at right.

Frequency is a bit easier to estimate. "Most women should train their thighs and glutes with weights two days a week, and another two days with some cardio intervals," notes Olson. (For tips on increasing the workload of your legs and glutes during cardio, see "Get a Leg Up on Cardio" at left.)