How do you get muscular legs and buttocks?

Nancy Heijnis
23 May 2024
Reading time: 7 minutes

How do you get muscular legs and glutes?

Strong, muscular legs and firm glutes are essential for a well-balanced body. Many athletes ask us: how do you get muscular legs and glutes? Training these muscle groups, like developing a six-pack, requires a lot of discipline, motivation, and time. But of course, nothing is impossible!

When do your legs and glutes become muscular?

Your legs and glutes become muscular when your muscles are sufficiently developed and your body fat percentage is low enough to reveal these muscles. There are three important aspects to achieving this: nutrition, training, and rest. Everyone has a different body type, so the speed at which you see results can vary. Consistency is key!

Many people also ask us: How quickly can you get muscular legs and glutes? This depends on where you start and how much you are willing to invest in your nutrition and training. If you start from scratch, it will take longer than if you already have a base. Make sure your motivation remains high and that your nutrition, training, and rest are balanced!


Getting muscular legs and glutes starts with the right nutrition. This means avoiding unnecessary and non-nutritious calories like soda, cookies, chips, and candy. Instead, eat as many homemade meals as possible with plenty of vegetables and proteins. To build muscle mass, you need a calorie surplus, but not too much, to avoid gaining fat. Aim for a surplus of 200 to 500 calories per day.

A man aged 28, 180 cm tall, and weighing 80 kg, who exercises about 3 to 5 times a week, needs approximately 2900 calories to maintain his weight. Add 200 to 500 calories to this for muscle growth.

Calculate this for your age, height, and weight using an online calorie calculator!


To get muscular legs and glutes, you need to follow an effective training program that focuses on increasing muscle mass in these areas. This means a combination of compound exercises (like squats and deadlifts) and isolation exercises (like lunges and glute bridges). Plan 3 to 4 strength training sessions per week specifically focusing on your legs and glutes.

Here are some effective exercises for your legs and glutes:

quadriceps:squats, lunges, lay press.

hamstrings:deadlifts, lay curls, Romanian deadlifts.

buttocks:Glute Bridges, Hip Thrusts, Donkey Kicks.

calves:calf raises, seated calf raises.

Make sure to perform the exercises slowly and controlled for maximum muscle activation.


Rest is crucial for muscle growth. Your body needs time to recover and build new muscle tissue. This applies to both training days and regular days. Try to get at least 8 hours of sleep every night to give your body the rest it needs. Listen to your body and take rest days when you notice your muscles are fatigued.

Legs and glute exercises

You don’t need to train your legs and glutes every day, as overtraining can lead to injuries and muscle breakdown. Make sure to train your quadriceps, hamstrings, glutes, and calves for balanced development.

Here is a sample training schedule for muscular legs and glutes:

Legs and glute training 1:
Repeat this circuit 2 to 3 times!

* 12 squats

* 12 lunges (each leg)

* 10 Deadlifts

* 10 Glute Bridges

Legs and glute training 2 (on time):
Enter each exercise for 30 seconds out. Repeat the round 2 to 3 times.

* Lay Press

* Hip thrusts

* Romanian Deadlifts

* Donkey kicks (each each leg)

* calf raises

Conclusion: how do I get muscular legs and glutes?

Getting muscular legs and glutes requires a combination of the right nutrition, targeted training, and adequate rest. Eat slightly more than your daily calorie needs to build muscle mass, challenge your legs and glutes with strength training, and take time to rest and recover. Set realistic goals and be consistent. With the right approach, you can develop impressive legs and glutes that are sure to stand out!

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