Killer Legs and Butt Workout

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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.


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?

    • 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

  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?

    • 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.

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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!

  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?

  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?

    • 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. 🙂

      • 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 🙂

  7. Bridgie  June 3, 2015

    How often should these be done?

    • SkinnyMs  June 3, 2015

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

  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!

    • 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.

  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!

  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

    • 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.

  11. Monica  July 6, 2017

    Sandra, how do you that particular exercise?

    • 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.

  12. Amanda  August 28, 2017

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


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