Home Workout Routine: Tone Your Glutes and Legs

7th December 2018
You might think that going to the gym is the only way to tone your glutes and legs? However, you can maintain a great home workout routine and see terrific results.

A home workout routine is a great solution for those of us who don’t always have time to go to the gym. Over time, you’ll come to realize that an active body will make you more productive in your daily life, especially when it comes to your glutes and legs. In this article, we’ll show you a terrific home workout routine focusing on these areas.

Home workout routine: consistency is everything

Despite what some may believe, you don’t need to spend hours at the gym in order to look good. In terms of toning your glutes and legs, almost any setting can work. If you complement your physical activity with a balanced diet, it won’t matter where you work out.

Woman doing lunge

You can tone these parts of the body without using weights. Ideally, you should work out twice a week so that the muscles have enough time to recover. We can tone our muscles effectively when we alternate routines, preventing the body from adapting to certain kinds of effort.

At home, we can complete multiple sets, as well as more demanding supersets. Before starting, it’s a good idea to jog for at least 10 minutes, to benefit from performing cardio. Now, let’s take a look at some of the exercises for your home workout routine.

Squats

This exercise is famous for its effectiveness, but you need to use proper technique. Otherwise, you could hurt your spine or knees. Lumbar pain is a sign that you’re performing this exercise incorrectly.

People doing squats

Before doing squats, your feet should be perpendicular to your shoulders. Fix your gaze forward, with your arms also pointing forward. Squeeze the abdomen for optimal results.

Step-ups

All you need is a box that will support your body weight and will remain rigid when you stand on it. Ideally, it should be taller than your knees. This exercise involves stepping up with your right leg while your left leg remains semi-flexed in the air. Then, alternate this with 15 to 20 repetitions for each leg.

Once you’ve mastered the exercise, we recommend making your own dumbbells out of bottles filled with water or sand. This way, you can add some weight. Even though it may require more effort, it will help you to have the toned legs that you want.

Kickbacks

One point you need to consider when doing this exercise is the position of the leg to be lifted. It’s important that it doesn’t surpass the one on the ground, and that you stretch it as far back as possible. This is the only way to isolate the muscle and strengthen it.

This exercise offers a number of variations. For instance, you can lift the leg with your heel pointed down, forming a 90-degree angle. Hold it for two seconds and lower it. All the weight needs to fall on the glute and never on the lower back.

Lunges

A leg and glute routine wouldn’t be the same without this exercise. Although lunges may seem simple, the truth is that they require discipline and proper posture. In order to avoid injuring your legs, it’s essential that the toe is positioned farther forward than the knee.

Four sets of 15 to 20 repetitions should be more than enough to tone your femoral biceps, the quads, and the glutes. It may take a while to master this exercise, remember, it’s better to do 5 correct repetitions than 15 incorrect ones. Concentration is essential.

Bridges

This is one of the simplest but most effective exercises. All you need to do is lie face up with your legs separated, lifting the trunk, squeezing the glutes and keeping your feet on the ground. Then, lower slowly.

Woman doing bridge

Some people think that lifting from the back is the correct technique. This is false. Even though the back will lift off the ground, it’s the hips that you need to actively lift. Some practitioners also opt to lift their arms in order to work the abs even more.

Sumo squats

Despite the fact that you can do this exercise without weight, adding some will make for better results. You could use a bag filled with about 2.2 pounds of sand. Start by separating the legs and keeping the back straight. Then lower, holding the bag, as far down as possible. Complete 4 sets of 15 repetitions and this should be more than enough.

Woman doing sumo squats

In order to tone the glutes and legs, you need discipline. However, this home workout routine makes achieving your goals possible. Remember, your home contains everything you need to stay in shape without needing to go to the gym.