Including moves that target your lower body, specifically your buttocks, thighs and calves, builds strength, burns calories and boosts metabolism. Many moves target one or the other, but choosing exercises that work all three areas at once save time and maximize your workout. The Mayo Clinic recommends doing two to three strength-training sessions each week and including at least one set of 12 repetitions of each move. Talk to your doctor before beginning a new workout routine.


Squats are an ideal exercise for creating definition in your lower body, including your thighs, calves and buttocks. To do a squat, stand with your arms at your sides and your feet about hip-width apart. Engage your stomach muscles and slowly lower your body as if sitting into a chair. Stop when your knees reach a 90-degree angle, hold the pose for a second or two and return to the starting position to complete a repetition. Hold dumbbells in your hands as you squat to increase the challenge and enhance the benefits.

Downward Facing Dog

A Downward Facing Dog is a common yoga move that many people might not equate with muscular strengthening. The move works several major muscle groups, however, including your buttocks and legs. To do the move, start on your hands and knees on a mat. Extend your legs out until you are in a pushup position. Keep your hands positioned below your shoulders and engage your stomach muscles. Slowly rock your body backward, lifting your buttocks into the air and forming a "V" with your body. Hold the position for several seconds before returning to the pushup pose.

Alternate Leg Push-Off

The alternate leg push-off move requires a small stool or exercise step. Stepping activates your entire lower body, making this exercise an ideal addition to a toning program for your buttocks, calves and thighs. To do an alternate leg push-off, stand in front of your step, right foot on the step and left foot on the ground. Keep your right arm straight and your left arm bent. Using an explosive movement, jump into the air, alternating your legs so you land with your left foot on the step and your right foot on the ground. When you land, make sure your hips are back to absorb the shock and avoid locking your knees.

Standing Leg Curl

The standing leg curl targets your legs, but also benefits your buttocks. To do the move, stand with your feet together. Place a rolled towel behind your right knee and bend it behind you to a 90-degree angle, gripping the towel with your upper and lower leg. Clasp your hands together and push outward at shoulder level until your elbows are straight. Lean forward while holding the towel with your leg. Raise your knee about six inches and pulse 20 times. Repeat the move with your left leg.

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