The Best Legs and Buttocks Workout to Do at the Gym as a Beginner

When it comes to building a strong foundation for fitness, few things are as important as training your legs and glutes. These muscle groups play a crucial role in overall strength and stability and also support everyday movements and athletic performance.

However, for beginners, navigating the gym can feel overwhelming, particularly on leg day. With so many exercises and techniques to choose from, you may wonder where to start or how to train effectively without risking injury.

This guide has all you need to know for a successful leg and buttocks workout at the gym.

We break down the best beginner-friendly leg and glute exercises, explain the science behind their effectiveness, and provide practical tips to help you maximize your results.

Can You Work Out Glutes and Legs Together?

Training your glutes and legs together is actually a highly efficient approach for most people, particularly beginners.

Anatomically, your glute muscles (primarily the gluteus maximus, medius, and minimus) work in close coordination with the muscles of your legs, including the quadriceps, hamstrings, and calves (1).

Many movements, such as squats and deadlifts, involve both muscle groups working as a unit to stabilize your hips and control movements through your knees and ankles (2).

There are clear benefits to training these muscle groups together:

• Most lower-body exercises are “compound” in nature, naturally recruiting both the glutes and leg muscles.
• Training them in a single session improves workout efficiency – one routine can target multiple muscle groups.
• This approach builds functional strength, as the glutes and legs cooperate during real-life movements (e.g. walking, running, standing up from a chair).

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For beginners, it’s important to keep a few things in mind:

• Prioritize learning proper form before adding resistance – mastering bodyweight squats, hip thrusts, step-ups, or glute bridges is an excellent starting point.
• Incorporate a mix of compound and isolation exercises to ensure you’re activating and strengthening all relevant muscles.
• Allow adequate recovery between leg/glute sessions – these are large muscle groups and require time to adapt.
• Listen to your body, progress gradually, and don’t hesitate to seek instruction if you’re unsure about technique.

Working your glutes and legs together aligns with how your body functions in daily life and sports. A well-structured routine will help you build strength, coordination, and resilience, which lays the groundwork for long-term progress and injury prevention.

Read more: Your One-Stop Guide to Pilates Arm Workouts That Actually Work

How to Tone Your Legs and Bum Quickly

“Toning” actually means building lean muscle while gradually reducing body fat. It’s a process that takes time and requires a blend of resistance training, steady activity, and mindful nutrition choices (3).

A good starting point is to learn foundational lower-body exercises with proper form. Bodyweight squats, glute bridges, and standing lunges are all effective for activating both major and supporting muscles without overwhelming your joints or risking injury. These movements are known as compound exercises as they target several muscles at once and mimic everyday actions such as standing up or climbing stairs (4).

Isolation exercises, such as seated leg extensions or single-leg glute bridges, also have value, particularly for beginners. They allow you to focus on one specific area or muscle group, which can help build confidence and address any early muscle imbalances (5).

Here’s how to approach your workouts:

• Start with one or two sessions per week, focusing on bodyweight movements until you feel comfortable with technique and coordination.
• Gradually add light weights or machine resistance as your confidence and strength grow.
• Combine compound exercises (such as squats and lunges) with isolation movements (such as glute bridges or leg curls) for a balanced routine.
• Keep your repetitions moderate – usually 8-12 per set – to build muscle endurance and control.
• Pay attention to how your body feels and aim for rest or light activity between sessions.

Finally, nutrition supports your progress. A balanced diet that is rich in protein supports muscle repair and growth, while maintaining a calorie deficit helps reduce fat (6).

How Can I Gain Weight in My Legs and Bum Fast?

Gaining muscle mass in your legs and glutes requires a different approach. The goal here is hypertrophy – building muscle size through progressive overload (7).

Rather than focusing solely on lifting heavy weights, start with exercises that allow you to learn and practice proper form. Prioritizing technique with bodyweight movements or lower resistance will set the foundation for safe, effective progress.

A well-rounded routine should include both compound exercises (such as squats and hip thrusts) and targeted isolation movements (such as leg extensions or glute bridges). This balanced approach helps activate all major muscle groups and addresses potential imbalances.

For muscle gain, slightly increasing your calorie intake – particularly through protein-rich foods and wholesome complex carbohydrates – will help support recovery and growth (8). You should also make sure you allow time for your body to rest and adapt – muscles need time between sessions to rebuild and strengthen (9). 

Remember, fast muscle gain is uncommon. Focus instead on steady progress and be patient for improvements in strength, control, and confidence along the way.

What Gym Equipment Is Best for Legs and Glutes?

When it comes to training your legs and glutes, the right gym equipment can make all the difference. Some common gym equipment for legs and glutes includes:

1. Barbell
   The barbell is a versatile tool for compound exercises such as squats, deadlifts, and hip thrusts. These movements engage multiple muscle groups, which makes them ideal for building strength and size in your legs and glutes.
2. Leg Press Machine
   This machine allows you to target your quads, hamstrings, and glutes with controlled movements. It’s particularly useful for beginners who may not yet feel confident with free weights.
3. Cable Machine
   Cables are excellent for exercises such as kickbacks and lateral leg lifts, which isolate the glutes and improve muscle activation. They also allow for a full range of motion, which is key for muscle engagement.
4. Dumbbells
   Dumbbells are great for unilateral exercises such as Bulgarian split squats and step-ups. These movements help correct muscle imbalances and improve stability.
5. Glute Bridge or Hip Thrust Bench
   Specifically designed for hip thrusts, this equipment helps you maximize glute activation while minimizing strain on your lower back.
6. Resistance Bands
   While not technically a gym machine, resistance bands are invaluable for activating your glutes before a workout or adding extra resistance to bodyweight exercises. Our previous post goes into great detail about the resistance band exercises for legs and glutes.

1. Smith Machine
   The Smith machine provides stability for exercises such as squats and lunges, which makes it a good option for beginners or those who are recovering from injuries.
2. Hamstring Curl and Leg Extension Machines
   These isolation machines are perfect for targeting specific muscles, such as the hamstrings and quads, to complement your compound lifts.

Each piece of equipment has its strengths, and the best choice depends on your goals, experience level, and any physical limitations. A well-rounded workout often combines several of these tools to target your legs and glutes from different angles.

What Are Some Pump-Inducing Exercises for the Legs and Buttocks?

Below are some fundamental leg and glute exercises. Each of these movements can be scaled for beginners or advanced trainees and together, they form the backbone of most effective leg and glute routines.

Barbell Squat

The squat is a compound movement that primarily works the quadriceps, glutes, and hamstrings while demanding stability from the core and lower back. It mimics natural movement patterns like sitting and standing (10).

How to perform:

• Position a barbell on your upper back, standing with your feet shoulder-width apart.
• Brace your core and initiate the movement by pushing your hips back and bending your knees.
• Lower until your thighs are parallel to the floor (or as low as your mobility allows).
• Press through your heels to return to standing, keeping your chest lifted.

Romanian Deadlift

This exercise targets the glutes and hamstrings through hip hinging, which reinforces posterior chain strength. It also emphasizes hamstring stretch and glute contraction.

How to perform:

• Stand tall, holding a barbell or dumbbells in front of your thighs.
• Keep your spine neutral and a slight bend in your knees.
• Hinge forward from your hips, lowering weights while keeping them close to your legs.
• Stop once you feel a stretch in your hamstrings, then reverse the movement to stand.

Hip Thrust

This isolates and maximizes glute activation by moving the hips through an extended range of motion. It also minimizes involvement from the lower back when performed correctly.

How to perform:

• Sit on the floor with your upper back against a bench, your feet flat and hip-width apart.
• Roll a barbell over your hips (optional).
• Press through your heels to lift your hips, aligning your knees, hips, and shoulders at the top.
• Squeeze your glutes at the top, then lower under control.

Walking Lunge

This trains quads, hamstrings, and glutes, while improving unilateral (one-sided) strength and coordination. It requires balance and core engagement.

How to perform:

• Stand upright and step forward with one foot.
• Lower your body until both knees form 90-degree angles.
• Push through the front heel to move forward, bringing the back leg through to continue walking.

Leg Press

This machine-based movement targets the quads, hamstrings, and glutes with the back supported, which allows for focus on lower-body force production.

How to perform:

• Sit on the leg press machine with your feet placed shoulder-width apart on the platform.
• Unrack the weight and slowly lower the platform by bending your knees.
• Press through your heels to extend your legs without locking your knees.

Cable Kickback

An isolation exercise that targets the gluteus maximus and helps improve hip extension strength – great for focusing on glute contraction.

How to perform:

• Attach an ankle strap to a low cable pulley.
• Stand facing the machine, holding onto the frame for balance.
• Extend the strapped leg behind you, keeping your knee slightly bent.
• Squeeze the glute at the top, then return slowly.

Step-Up

This replicates everyday stepping motions, activating the glutes, quads, and hamstrings unilaterally. It helps with balance, coordination, and single-leg strength.

How to perform:

• Stand facing a bench or sturdy box.
• Step one foot onto the bench and press through your heel to elevate your body.
• Bring the trailing foot up, then step back down with the same leg.

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Glute Bridge

The glute bridge directly targets the glutes and – when done correctly – limits lower back involvement. It also builds foundational hip extension strength.

How to perform:

• Lie on your back with your knees bent and your feet flat on the floor.
• Push through your heels to lift your hips toward the ceiling.
• Squeeze your glutes at the top, then lower under control.

Read more: Static Glute Bridge Abduction: Benefits You Can Expect

What Is an Effective Legs and Buttocks Gym Workout Routine?

Creating a balanced routine is essential for stimulating the major muscles in your legs and glutes while minimizing fatigue and risk of injury. Below is a sample beginner-friendly routine, which includes sets, reps, and rest intervals. You should aim to complete this program 1-2 times per week, with at least 48 hours of rest between sessions to allow for optimal recovery.

Warm-up: 

5-10 minutes of light cardio (treadmill, cycling, or dynamic stretching)

If you’re curious about dynamic lower body stretches, check out our earlier article.

Routine:

• Squat (Barbell or Bodyweight)

3 sets of 10-12 reps 

Rest for 60-90 seconds between sets

For more details about the bodyweight lower body workout, take a look at our prior publication.

• Romanian Deadlift (Barbell or Dumbbell)

3 sets of 8-10 reps 

Rest for 60-90 seconds between sets

• Leg Press Machine

3 sets of 12-15 reps 

Rest for 60 seconds between sets

• Hip Thrust or Glute Bridge

3 sets of 10-15 reps 

Rest for 60-90 seconds between sets

• Leg Curl Machine

2 sets of 12-15 reps 

Rest for 45-60 seconds between sets

• Bench Step-Up

2 sets of 10 reps per leg 

Rest for 45-60 seconds between sets

Cool-down: 

Gentle stretching for the quads, hamstrings, glutes, and calves for 5-10 minutes

Frequently Asked Questions

• What is the number one exercise for the buttocks?

The hip thrust is widely regarded as the most effective exercise for targeting the gluteus maximus, which is the largest muscle in the buttocks (11 ). It isolates the glutes more effectively than squats or deadlifts, which makes it ideal for building strength and size in this area (12).

• Does walking tone your butt?

Walking can help tone your glutes to a degree, particularly if you incorporate inclines or hills. However, it’s not as effective as resistance training exercises such as squats or lunges for building muscle definition.

• Can you tone your thighs in 2 weeks?

While you can make progress in two weeks with consistent effort, significant toning requires more time. Focus on a combination of strength training, cardio, and proper nutrition to see gradual, sustainable results.

• Will 100 squats a day make my bum bigger?

Performing 100 squats daily can improve muscular endurance and tone, but it’s unlikely to increase your glute size significantly without progressive overload (adding weight), proper nutrition, and proper recovery.

The Bottom Line

Legs and buttocks workout gym routines are ideal for many fitness goals. Whether you aim to tone, grow, or simply move better, the key lies in combining effective exercises, proper technique, progressive overload, balanced nutrition, and adequate recovery. With a clear understanding of what it takes, you can personalize your training, avoid common mistakes, and enjoy sustainable results. Remember that your journey to strong legs and glutes is as much about patience and persistence as it is about the workouts themselves.