Leg and Butt Workouts Ada OK

Here we help you make healthy lifestyle choices. We have examples of leg and butt workouts and advice on how to achieve results.

Runner Etc The
(580) 436-2828
100 S Mississippi Ave
Ada, OK
 
Remington Arms Company Inc
(580) 436-0500
E of City
Ada, OK
 
Dick's Sporting Goods
(918) 447-1100
Tulsa Hill Shopping Center
Tulsa, OK
 
Polson Enterprises
(405) 377-7100
PO Box 1381
Stillwater, OK
 
Strike Zone
(405) 789-4400
9327 W Reno Ave
Oklahoma City, OK
 
Hibbett Sports
(580) 332-7975
1228 N Hills Shopping Ctr
Ada, OK
 
Dick's Sporting Goods
(918) 355-3310
The Shops at Broken Arrow
Broken Arrow, OK
 
Dick's Sporting Goods
(918) 249-4444
Union Plaza
Tulsa, OK
 
First Choice Fitness
(918) 294-0828
Broken Arrow, OK
 
Big Red Shop
(405) 495-1130
5104 N Macarthur Blvd
Warr Acres, OK
 

Leg and Butt Workouts

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Leg & Butt Workout

Barbell Squats

(works the butt, quads, inner thighs, hamstrings, claves and lower back)
  • Position barbell on the back of your shoulders, grasping it on both sides (Figure 01).
  • Dismount barbell from rack (Figure 01).
  • Stand with feet hip-width apart (Figure 01).
  • Lower your body into squatting position until thighs are parallel with floor (Figure 02).
  • Do this by jutting your butt out, keeping your back straight, your abs tight and knees behind your toes (Figure 01).
  • Repeat

Variations of this exercise: chair/stool squats, wall squats, body squats.

Dumbbell Lunges

(works the butt, quads, calves, inner thighs, hamstrings and lower back)
  • Stand looking forward, holding dumbbells at your sides (Figure 03).
  • Lunge forward with right leg, keeping the left foot planted (Figure 04).
  • Lower your body down into a lunge by bending the right knee and hip forward until the left knee almost touches the floor (Figure 05).
  • Force your body up by extending the right hip and knee (push through the foot) (Figure 03).
  • Repeat with alternating lunges.

Variations of this exercise barbell lunges, reverse lunges, side lunges, cable lunges.

After 4-6 weeks, change at least one of the following components:

  • Type or Weight of Resistance
  • Exercise
  • Positioning

Stiff-Legged Deadlifts

(works the butt, lower back, inner thighs, hamstrings and quads)
  • Stand with your feet hip-width apart (Figure 06).
  • Hold the bar in front of your thighs with arms extended (elbows loose) (Figure 06).
  • Keeping your back flat and abs tight, tip your hips and lower your torso forward until the bar is level with your mid-shin (Figure 07).
  • Squeeze through the butt to raise the bar up (Figure 06).
  • Keep the bar close to your legs through the exercise

Variations of this exercise: stability ball chest fly, peck deck fly, decline cable chest fly, standing cable chest fly, seated cable chest fly.

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