What’s your favorite things about your body? Everyone has flaws, but it’s more fun to focus on the positives, don’t you think?
As for myself, I like the way I’ve been able to sculpt my glutes and inner thighs over the last several years. I’m not embarrassed to say that because I used to have the flattest butt around. And inner thighs? Who thinks about those? You think about them if you don’t like them and you think about them if you do like them.
I wanted to share a few exercises that I’ve found result in a fabulous lift at the glute-ham tie in (that place where the glutes meet the hamstrings) and firm, shapely inner thighs (hip adductors).
Remember Diet, Too
To see your sexy, sculpted muscles you need to be eating mostly low-fat foods. Some people like to accomplish this by eating clean – whatever works for you. The other part of a successful muscle shaping plan requires regular, intense cardio to burn fat. Add the following exercises to your existing leg routine and your glutes and inner thighs can become two of your favorite features.
Glute-Hamstring Tie in
The following exercises are great for getting a substantial butt lift. You may already know some of these, but have you tried doing them as supersets or pyramids? Also, if you want to see results I hope you are using a heavy weight (with caution if you’re a beginner). You should be able to lift a lot with your legs!
- Hacksaw Squats
- Standing Hamstring Curls
- Stiff-legged Deadlifts
- One-legged Cable Kickback
- Deep Squats or Leg Presses
Inner Thighs
Instead of trying to isolate your inner thigh muscles, work on shaping your legs as a whole. I don’t use the adductor machine (an isolation exercise) because it moves the hips in an unnatural plane and could result in unbalanced muscles. I focus instead more on compound movements that use the inner thighs to stabilize the rest of the body. The exercises for your glutes above are also great for your inner thighs!
- Dumbbell Walking Lunges
- Power Leg Lunges
- Leg Presses (wide stance)
- Squats (wide stance)
- Plies Squats
If you have other ways of training these muscles, please share! Good luck and have fun.
Me too, flat booty. Now its getting a little lift. Thanks for the exercises!
LikeLike
Oh baby, those are some powerful butt exercises. Two of my favorites for glutes and hams is the glute-ham raise and the one legged romanian deadlift with dumbbell in opposite hand as working leg. The latter one especially really works the core as well.
LikeLike
Ohhh yeah, the one-legged Romanian deadlift. I will add that to my repertoire, I totally forgot about it! Also I’m including the link to the glute-ham raise: http://www.youtube.com/watch?v=ne_pPfxb-_8. Can’t wait to try it!
LikeLike
I agree. One shouldn’t waste their time on the adductor/abductor machines. This took me trial and error as many things in fitness. But lessons I always aspire to nonetheless.
I found Curtsy and Backward Lunges are fabulous as well. Thanks for sharing your tips with us. I know we are adore it. 😉
LikeLike
Nice! I will also add the curtsy & backward lunges to my list!
LikeLike
Hacksaw Squats were new to me. Will add this in my arsenal. Thank you! 🙂
LikeLike
A great way to effect a sneak attack on the glute/hamstring tie-in (aka The Smile Line)is with 1-legged 45 degree leg presses — done slowly, through a complete range of motion, moderate weight and reps. For those who have never done them, they are guaranteed to make you sore, and done consistently over time, can be a supreme ass hardener. Can I say “ass” here..
LikeLike
Aack that sounds killer! I love ass hardeners and of course you can say ass here!
LikeLike
Hi Suzanne! Right now, my foot doctor told me I can’t do lunges or squats while we wait for neuromas to improve on the bottoms of my feet. What exercises do you recommend for a better booty that don’t put lots of pressure on the balls of your feet? Thanks for sharing any scoop.
LikeLike
Hey Shira! I am so sorry to hear about your feet. The first thing that comes to mind is the butt bridge (http://bit.ly/eOpsnz). Then there’s the glute kickback (http://bit.ly/fhOVTM). Check out Bodybuilding.com (http://bit.ly/fPNF5M) for more ideas. That links goes right to the glute exercises. Also check out this web site for great ideas and videos (http://bit.ly/b2jFyq). Let me know what you think and get better soon!
LikeLike
I usually do only Squats but thanks to you know I know many more great techniques for my workout of those muscle groups. Thanks.
LikeLike
Enjoy!
LikeLike