QDear Fitness Explorer,

I've been resistance training for a few months and seem to be making good progress. However, I'm still not happy with my legs and butt. Are there any really good exercises that I can do for them?

ADear Linda,

There is one word that can answer your question and it may be one of the best exercises to condition your entire body: "SQUATS."

Most women I have trained are hesitant to try squats, but once they see how quickly they get results, they're hooked. There are some basic rules to follow when performing. Start by placing a light bar across the back of your neck. Over time, you may want to add weight, but at first, start light and work with someone to spot you. Spread your feet slightly wider than shoulder width, paying close attention to knee alignment. A good suggestion would be not to let the knee move beyond the toes when you're squatting down. The further the knees moves beyond the toes, the more stress occurs. Keep your head pointed upward and an arch in your lower back. Squat down SLOWLY to just below parallel position. Your thighs should be parallel to the floor in a well executed squat. Higher than that and you will lose some of the benefit to your hips, gluteals, and hamstrings. If you find you cannot hold your balance in the bottom position without tipping forward, place a block (about one inch) under your heels. This will help you gain flexibility in your ankles and hips and prevent you from tipping forward. I suggest keeping the reps high (for best results) - 15 to 20 is a good starting point.

Be prepared. This exercise will make you breathe like no other. The squat is not call the "KING" of all exercises for no good reason. By adding this one exercise to your leg work-out, you will be on your way to dynamite legs and glutes. This is my very favorite leg/glute exercise. Get Busy.

Note : Kay Hess and her husband Bill, an East Coast Weight Lifting Champion, are well known in the area. She has held seminars and has had great success in training both men and women over the last 15 years. She is affiliated with ISSA (International Sports Sciences Association) and NASM (National Academy of Sports Medicine).