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Killer Legs and Butt Workout

By Skinny Ms.

Killer Leg And Butt Workout

This workout is designed to maximize fat loss while toning and defining leg and glute muscles. It is recommended to perform the workout below two times weekly for optimal results.

Circuit resistance training is a great way to burn fat and build muscle. The training in this workout is designed to get your heart pumping while at the same time toning and defining muscles. Resistance training is a great way to rev up your metabolism and keep it going, even at rest.

Note: This workout is designed for the gym or home gym.

Equipment Needed: One set of Dumbbells of medium weight (optional barbell for squats); leg press machine; leg extension machine; leg curl machine; flat bench or step approximately 12″ to 16″, for step-ups.

What to Do: All fitness levels perform 12 repetitions of each move; rest 15 seconds after each move; rest one minute after each circuit. View video demonstrations below for correct form.

Beginner Level: Complete one circuit
Intermediate Level: Complete three circuits
Advanced Workout: Complete four circuits


1. Squats (wide stance squats with dumbbells or barbell)
2. Stiff Legged Dead lifts
3. Dumbbell Lunges
4. Leg Press
5. Leg Extensions
6. Leg Curl
7. Step-ups
8. Calf Raises

In order to gain the most benefit from this or any other workout, it is important to set aside 30-45 minutes for performing each routine. Also, track your progress so you will know if increases should be made in weight, sets or repetition.

Barbell Squats

Dumbell Squats

Stiff Legged Deadlifts

Dumbbell Lunges

Leg Press

Leg Extensions

Leg Curl


Calf Raises

Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions.

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15 Responses to Killer Legs and Butt Workout

  • Merritt says:

    This is a great routine….basic moves combined into a circuit. I love it. I was wondering if you could provide alternate exercises to the leg press, extension and curls? I am working out at home and have dumbbells and a swiss ball, but no bench. Also, is a 14" step high enough to use for step ups?

    • Skinny Ms. says:

      Hi Merritt, Thank you! Sure…check tomorrow's Daily workout for Beginners. I'll create a workout for the lower body…at your request. A 14" step is fine for step-ups. If you're not a beginner to fitness, just increase your reps and the amount of weight you're lifting.
      ~Skinny Ms. Fitness

  • Treasa Telle says:

    So what's my options for the machine exercises if I'm working out at home without weight machines?

    • skinnyms says:

      Treasa, There's plenty of leg workouts on our site they do not require machines. Just click on Fitness at the top and look for leg workouts! Thanks.

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  • Sandra says:

    I just have to say… Great routine, but you should really add the glute bridge! With weights so you (barley) can do about 20 reps x3 sets. It is a killer for the butt, I have seen a differense in only two weeks. The main key to get it right, is to really fokus on the muscles in you glutes, so do it first with no weights, and hold the pose trying to relax as much as possible in your legs, only contracting your glutes!

  • Ebi says:

    what if you have thunder legs, and just want to slim and tone them up… sort of like a ….nip tuck without going under the knife?

  • LG says:

    The step at my gym is really low, probably no more than 8 inches high, and I don't feel any stretch in my muscles when using it for step-ups. Is there a move I can use to replace the step-ups? Also, I've upped my dumbbell weight quite a bit for deadlifts to the point that my arms aren't strong enough to hold the dumbbells straight for a full set. Any suggestions on making the deadlifts more difficult?

    • SkinnyMs says:

      Hi LG. On the step-ups add a front kick (the full leg extension will help), knee raises (leg raise exercise with a bent knee, in front single leg) or an explosive knee drive. Plyometric Lunges are also a good substitute. For the deadlifts, transition into single leg deadlifts to make them more difficult. You can also try them using a Bosu ball if your gym has one.

      Let us know how it goes. :)

  • Bridgie says:

    How often should these be done?

  • Renae says:

    Is it ok to do each 'move' 3 times (12 reps) and then move on to next 'move' .. Instead of the circuit style? Or does is it more effective when doing each move one after the other and then repeating from the top? Thanks!

    • SkinnyMs says:

      It is not less effective, but it is more difficult because you will be working the same muscle from the same angle three times in a row. The circuit allows for more recovery time between sets.

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