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Thighs & Booty: How to Use Dumbbells to Firm and Chisel Your Leg Muscles

Your leg muscles are the largest group of muscle fibers in your body. It’s important to train your thighs and booty often.

Exercising your lower body’s muscle groups – quadriceps, hamstring, the booty (gluteus maximus), inner thigh (adductor), outer thigh (abductor), and calf – is the most important part of your entire strength-training regimen.

The following workout uses dumbbells to firm and chisel your leg muscles – helping your thighs and booty to become stronger and healthier.

Refer to the video within this article to see how each exercise appears in action. Photos and tips are also provided for each movement.

The workout can be modified to match each person’s unique level of fitnessall genders and ages can participate:

  • To make the workout more challenging for your leg muscles, either use heavier dumbbells or do more repetitions of each exercise – or both.
  • To make the workout easier on your thighs and booty, use lighter weights and do less reps.
  • Another way to make the workout harder (or easier) is to take shorter (or longer) breaks between each exercise.

Consult with your medical doctor before making significant changes to your nutritional habits and movement patterns.

While exercising your leg muscles, avoid sharp pains – particularly in your knee joints and lower back. You can always modify an exercise to accommodate a previous injury, or simply skip an exercise altogether. Safety first.


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Mature male athlete does leg-muscles exercises with dumbbells for thighs and booty.

There are certain primal, highly functional movements that stimulate a response throughout the entire body. Squats, lunges, and deadlifts target your leg muscles and yet all the muscles in your body can respond positively to these exercises.

Why Training Your Leg Muscles Creates Exponential Results Throughout Your Entire Body

The human body has evolved so that leg muscles are intended to be weight-bearing.

You can walk, run, jump, and balance all day on your legs – but you couldn’t do that on your arms.

Your booty and thighs have a higher number and density of muscle fibers than your torso, so training your leg muscles demands more effort and fuel.

Your body responds to intense thighs-and-booty training by stimulating its own endocrine system and raising its own metabolism to provide the required energy.

Squatting, lunging, and deadlifting end up building the chest and back as well as the leg muscles. They are compound movements. They use everything – including your core muscles (upper abdominals, lower abdominals, obliques, intercostals, serratus, erector spine, and the lower back).

The Thighs & Booty Workout!

This workout is actually a lot of fun – and it produces positive results in your physique.

Do each exercise 3 times:

  • Beginners do 12 repetitions each set.
  • Intermediates do 16 reps.
  • Advanced-level athletes can do 20 reps.

Use your phone to time the rest periods between sets:

  • Beginners take 1-minute rest between sets.
  • Intermediates do 45 seconds rest.
  • Advanced-level athletes take 30-second rest periods.

When you’ve completed three sets of a particular exercise, the rest period you take (before beginning an entirely new exercise) can be slightly longer: 2 minutes. You’ll need that extra time to catch your breath and prepare mentally for the next exercise. Form is important. Poor form produces injury, but excellent form ensures leg muscles are getting the most benefit from each movement.

To help prime your body for strenuous exercise, you might want to try this Foam Roller Routine first.

Dane Findley, age 54, strengthens his thighs and leg muscles using dumbbells.

Squat with a Pulse Finish

Since this is the first exercise in the workout, it’s a good idea to warm up gradually. Use light dumbbells, or even just keep your hands on your hips without any dumbbells at all. The idea is to gradually lubricate your knees and raise the temperature in your hips.

The genius of ending an exercise with a pulse finish (see video below), is that you create time-under-tension in the leg muscles. Your body interprets this as an indication that leg muscles must be made stronger to accommodate this new way of moving.

Man does jumping exercises for leg muscles, thighs, and booty.
I’m Dane Findley. I’m 56 years old. I facilitate a course, ‘Silver and Strong: How to Get Fit After the Age of 50’ which outlines – in a highly strategic sequence – how to use an anti-inflammatory diet to achieve a new level of health. Click-through to see how you can experience improved energy and mental clarity, supple joints and better posture, and an unquestionable reduction in belly fat.

Jump Squat for Thighs

The higher you jump, the harder it is.

Imagine being light on your feet. It’s better for your feet and knees if you direct your energy upward toward the sky instead of dumping all of your body weight into your ankles as you land. You do this, in part, by pulling your navel in tightly and keeping your pelvis centered.

Sumo with Pulse Finish

A key point to doing the sumo exercise effectively is to turn your legs open from the hips (instead of just turning the feet out).

Torso alignment is important. Set your scapula (by bringing your shoulder blades together a bit, and down) and create lots of space between the top of your shoulders and your ear lobes. Head up.

Older athlete doing plyometric, alternating leg lunges for thighs and the booty.

Alternating Plyometric Lunge for the Booty

This will get your heart rate pumping and burn some serious calories. Plus, it really firms, rounds, lifts, and strengthens your booty muscles.

Man strengthens his thighs and booty doing front squat variation.

Front Squat with Pulse Finish

Front squats are among the most beneficial exercises for your leg muscles. Make the most of this one.

Silver-bearded athlete does Good Morning exercise to develop leg muscles and lower back.

The Good-Mornings Exercise

If you’re new to the good morning exercise, use lighter dumbbells (or even, no dumbbells at all – simply place your hands behind your head).


Please remember – while doing good mornings – to keep your lower abdominal muscles and booty muscles activated throughout the entire exercise. Don’t relax your abs or glutes even for a second, because if you do, the lower vertebrae of your spine will have to absorb the weight your core muscles surrendered – and that can lead to injury.

Mature woman athlete uses dumbbells to train her leg muscles.

Reverse Lunges for the Booty

Reverse lunges are a fantastic exercise, in part because they keep bodyweight distributed toward the back – away from your front knee cap. This means you can really hit the booty and thighs without compromising your knee joint.

Dane Findley does deadlift with dumbbells.

Deadlift with Dumbbells

With deadlifts, you want your weight to move back so that your knees are directly over your toes. (Unlike squats, in which your knees can move in front of your toes a bit.)

It’s important how you position your feet during a deadlift. If you roll too much of your body weight along one side of the foot or the other, you are no longer grounded and so your lower back has to try to pick up the slack and stabilize you. Instead, try to feel the entire sole of your foot making contact with the ground. This is your base of support.

Older guy working out his leg muscles with back squat variation.

Back Squat for Thighs

It’s helpful to keep your top rib compressed while back squatting. This prevents an over-arch in the lower back.

Dane Findley trains his thighs, booty, and calves with dumbbells.

Alternating Heel Raise and Toe Raise with Dumbbells

This calf exercise looks easy in the video, but you’ll feel it – especially if you concentrate on exaggerating the range of motion.

This particular leg-muscles workout is a companion to the dumbbell torso workout, which you might like to try later this week to round out your muscle groups.

For Exponential Results, Combine This Thighs and Booty Workout with an Anti-Inflammatory Diet

If you really want to get profound results quickly – to improve not only your appearance but your overall health – then combine this booty and thighs workout with an anti-inflammatory diet.

In my coursebook, I guide you through this diet in a series of sequenced action steps.

In the beginning, you remove all grains from your weekly menu (no beans, rice, oatmeal), to see how your body responds.

You’re not trying to go full-on keto (which would be 25 grams of carbs a day, which is intensely low), but you are trying to dance on the edge of keto (at approximately 100 grams of carbs a day, mostly from vegetables).

The idea is to see if this reduces inflammation (it probably will).

Once you reach your target weight, you can always add back in a once-a-week cheat day when you enjoy your favorite grains and foods (in moderation) to see how that makes your body feel.

I encourage you to do the action steps in the exact sequence they are prescribed in the coursebook. You’ll have the best chance of success that way.

Remember, you might drop a lot of water weight in the beginning, so stay hydrated with electrolytes (so you don’t get “keto flu” symptoms).

When, one day, you begin to experiment with grains again, you might consider using an InstantPot to make them, as pressure-cooking is effective at removing some of the lectins (irritants) from grains.

By eating this way, you will improve muscle tone, get lean strength, a tight waistline and your joints will feel better – even brain fog dissipates.

I encourage you to let me know how this workout felt on your leg muscles (the best way to reach me is simply to reply to my weekly email update).