Killer Legs and Butt Workout

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Circuit training that utilizes added resistance is an excellent way to burn excess fat and build muscle, simultaneously. In as little as 10 minutes, our Killer Legs and Butt Workout will do just that!

This routine will maximize fat loss by combining heart-pumping exercises with muscle-sculpting moves that will leave you with beautifully defined legs and glutes. The added resistance will not only work to tone your muscles, but boost your metabolism as well! This means that you’ll burn more calories, even while at rest!

For optimal results, it is recommended that you perform the workout below 2-5 times per week. Keep in mind that this workout is designed for the gym or home gym, as you will need some extra equipment.

Killer Legs and Butt Workout

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

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 five circuits

Exercises:

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

Instructional Videos

Barbell Squats (optional)

Dumbbell Squats

Stiff Legged Deadlifts

Dumbbell Walking Lunges

Leg Press

Step-ups

Leg Extensions

Leg Curl

Standing Calf Raises

Give the Killer Legs and Butt Workout a try, today! We know you’ll love the way that it makes you look (and feel!) Shedding excess pounds while firming the muscle that lies beneath will leave you with seriously amazing results. We can’t wait to hear about yours!

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22 Comments on "Killer Legs and Butt Workout"

  1. Merritt  February 20, 2012

    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?

    Reply
    • Skinny Ms.  February 20, 2012

      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

      Reply
  2. Treasa Telle  March 27, 2012

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

    Reply
    • skinnyms  March 28, 2012

      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.

      Reply
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  4. Sandra  May 13, 2014

    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!

    Reply
  5. Ebi  January 2, 2015

    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?

    Reply
  6. LG  May 30, 2015

    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?

    Reply
    • SkinnyMs  May 30, 2015

      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. 🙂

      Reply
      • LG  May 30, 2015

        That's very helpful, thank you so much for the reply! I will be sure to give it a go at the gym tomorrow 🙂

        Reply
  7. Bridgie  June 3, 2015

    How often should these be done?

    Reply
    • SkinnyMs  June 3, 2015

      We'd recommend 3x per week on non-consecutive days for the best results.

      Reply
  8. Renae  August 24, 2015

    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!

    Reply
    • SkinnyMs  August 24, 2015

      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.

      Reply
  9. Natalie  April 13, 2016

    These really work! I did this and combined with biking and skipping rope for legs and thighs for about 2 and half months and already see the results,my legs and butt look much better!

    Reply
  10. Sayra  October 17, 2016

    Been doin this routine for 7 months is it ok to continue and still keep results or will I need to change it up as in doing more reps with lighter weight or start a compleat my new wor

    Reply
    • Gale Compton  October 18, 2016

      Sayra, Definitely recommend switching your workouts every 4 weeks or so. This will help prevent reaching a plateau where you no longer see visible results.

      Reply
  11. Monica  July 6, 2017

    Sandra, how do you that particular exercise?

    Reply
    • Emilia Horn  July 6, 2017

      Monica, lie on your back with your feet on the floor. Raise your hips, squeeze your glutes at the top, and lower your hips back down to the ground.

      Reply
  12. Amanda  August 28, 2017

    What exercises can i add to this routine to target saddle bags and inner thighs ?

    Reply

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