What is the best exercise for my butt and thighs?

Two of the best exercises for your butt and thighs are:

1. Ball squat
2. Bodyweight squat

Ball squat

Notes about this exercise:

1. Stand with your back against an exercise ball, feet hip width apart, and toes pointed straight forward.
2. Walk your feet out and away from your body so that when you squat down to a seated position, your knees are in line with your ankles.
3. Inhale as you squat; exhale as you stand up straight.
4. Move in a slow and controlled manner and keep your back straight during the exercise.
5. Perform this exercise 8-12 times in a row. (This is 1 set.)
6. Work up to completing 2-3 sets, resting 1-2 minutes between each set.

If you’re just starting out, make your movements very small. As you get stronger, squat down until your thighs are parallel to the floor, creating a 90 degree angle in your knees.

Bodyweight Squat

Notes about this exercise:

1. Keep your feet hip width apart, toes pointed straight forward.
2. Squat down to a seated position, as though you were sitting back into a chair.
3. Keep your knees in line with your ankles; in other words, keep your knees behind your toes.
4. Move in a slow and controlled manner.
5. Inhale as you squat; exhale as you stand up.
6. Perform this exercise 8-12 times in a row. (This is 1 set.)
7. Work up to completing 2-3 sets, resting 1-2 minutes between each set.

If you’re just starting out, practice actually sitting back into a chair to help with proper form. You can also place your hands out in front of you for better balance.

As you get stronger, squat down until your thighs are parallel to the floor, creating a 90 degree angle in your knees.

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