Hi Reina –
See that you want to build up your thighs and butt (quads and glutes). Squats are foundational to that kind of program. I started a Bodyweight Squat Challenge back in November on this forum as a way to stay active during the winter. Here’s the link to the thread: https://www.ketogenicforums.com/t/bodyweight-squat-challenge/66646/181
If you read thru, you’ll find videos posted of a number of squat variations, as well as dryland speedskating exercises that will target those body areas.
I’ve done a variety of exercises in addition to the bodyweight squats:
- Weighted squats – I don’t do many because I have some knee issues.
- Leg Presses
- Leg Extentions
These three exercises will definitely grow and tone quads and glutes. This is currently the core of my program that I do 3x week. Have experienced fantastic results.
Some other exercises you can consider adding include:
- Deadlifts. They are great for targeting multiple muscle groups, esp quads and glutes. But don’t over do it. Deadlift once a week. Too often might trigger lower back issues. And don’t go too heavy.
- Glute Machine. I belong to a Planet Fitness ($10 month membership) and they have a nice glute machine, which provides a great workout.
And what I often do is “superset” my training, which means I alternate my leg exercises with my upper body ones. I find it a great way to accomplish more in less time and keep focused on the workout. For example, I always do bench press first, and in between those bench sets do 25-35 bodyweight squats. So once I finish all my bench work, I’ve often done 200+ bodyweight squats.
Then I will alternate leg raises with either a seated row or lat pull down, depending on which machine happens to be open. Again, its a way of incorporating more of a full body work out. And you only have to do this 2-3x week. You’ll see more gains and results giving yourself 1-2 days rest in between each session. I currently do M-W-F.
Also, if you want to look better, then eating right is more important for aesthetics than the weight lifting. Just consider how important body builders take their nutrition.