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How to tone your legs and bum

Slim pins and build booty.

How to get a good bum and toned legs

A variety of multi-muscle strength exercises are the key to a great bum and legs. Think squats, lunges and deadlifts. If you want to up the difficulty and accelerate muscle growth, try adding weights into your workout routine.

To maximise results, you should be combining strength training with a good amount of cardio exercise too. Any type of cardio will be beneficial but running is best for toning up your legs and bum as it burns fat while strengthening the muscles.

Leg and bum exercises

Single leg kettlebell deadlift

Not only does this exercise help to build strength in your glutes, hamstrings and calves, it's great for improving balance too. The most common variations are bodyweight only, with a kettlebell or with dumbbells.

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Step 1

Start by leaning your torso forward and grabbing a kettlebell with your right hand. Raise your right leg behind you in a straight line, utilising your glute and core strength.

Step 2

As you pull the kettlebell up to waist height, lower your foot to the floor. Hold for 3 seconds, tucking your bum in and engaging your core. Repeat the exercise on the other side (pick up the kettlebell with your left hand and raise your left leg).

Michael Jennings, Men's Health fitness editor, says:

Feeling strong? Increase the weight or hold two kettlebells rather than one.

Kettlebell swing

As the momentum of the swing comes from the hips and glutes, it's an extremely effective exercise for toning and strengthening your bum. But it's not all about the lower body - kettlebell swings are a killer full-body workout that are sure to get your heart racing.

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Step 1

Lean forward with your back straight (to do this, bend at the waist, rather than using your back to bend). Grip the kettlebell in both hands. With knees slightly bent, transfer your weight to your heels and let the kettlebell swing between your legs.

Step 2

Thrust your hips forward to a standing position and let the weight swing up to shoulder height. As it falls, stand straight with a strong core until your forearms reach your hips, then bend forward again and repeat.

Michael Jennings, Men's Health fitness editor, says:

Kettlebell swings are all about momentum. Place the kettlebell about a foot in front of you, then hike it back and thrust it forward. This small tweak will drive more power through your hips, so you’re guaranteed to get more out of the exercise.

Goblet squat

The squat has always been a staple exercise to tone the lower body. But it's another fab full-body exercise. The goblet squat works your glutes, quads, calves, core and arms. It's not an exercise to skip!

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Step 1

Stand with your feet hip-distance apart, holding a kettlebell upside down at your chest.

Step 2

Shoot your bum back into a deep squat, keeping your chest and eyes lifted.

Step 3

Power back up, pressing through your heels, to your starting position and repeat 8 times in total.

Michael Jennings, Men's Health fitness editor, says:

Inhale at the start of each squat! This supports the rib cage and chest from forward collapse and will help to keep your core engaged.

The ultimate leg and bum burners

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