Strong Legs and Glutes: Effective Exercises
Do you want strong legs and glutes? Welcome to a club that includes so many people from all over the world! The great part about having a common goal is that there are plenty of proven methods to get the results you want. In this article, we’ll take a look at effective exercises that will help you to achieve strong legs and glutes.
How to get strong legs and glutes
If you’re wondering how to strengthen your legs and glutes, the answer is simple: exercise. But the second part of this answer is proper nutrition. Without both elements, you won’t be able to get the results you want.
In addition to going to the gym, we do recommend that you consult with a nutritionist. This professional can help you to plan a special diet, factoring in your age, weight, physical condition, and daily habits. Now, it’s time to examine some of the most effective exercises for strengthening the legs and glutes, both at the gym and at home.
1. Squats
Of course, we couldn’t start a list of leg exercises without mentioning the most famous and popular of them all! We’re referring to squats, which allow you to work the entire area in an incredibly effective manner.
We suggest starting with 10 repetitions, and gradually increasing the number as the weeks go on. You can also add a degree of difficulty by holding dumbbells, jumping back to your standing position, or creating more separation between the legs (also known as a “sumo squat”).
2. Scissor jumps
This is a very interesting cardio exercise because it works out the entire body, allowing you to strengthen the legs and glutes while also burning fat. Start in a standing position with your legs together. Jump in the air and open your legs to shoulder-width.
Also, raise your arms and clap your hands just above your head. When you lower your arms to your sides, close your legs. The idea is to make the movements as dynamic as possible.
3. Step exercises
If you’re working out from home and don’t have a step platform, don’t worry. You can use a stair or any object sturdy enough to support your weight.
Stand in front of the step with your legs together and your back straight. Meanwhile, the arms should be at your sides. Put your right foot on the step as you bend the left leg, bringing it up to the chest. We recommend that you lean your torso slightly forward. Come down and repeat on the other side.
4. Kickbacks
In order to get strong legs and glutes, we recommend doing this exercise with ankle weights (but it’s not absolutely necessary). Put your palms and your knees on the mat or floor, and keep your back straight throughout.
Lift the right knee off the ground and kick it back up into the air, as though you’re trying to touch the ceiling with the sole of your foot. The idea is to keep the thigh parallel to the ground. Do 15 repetitions and then switch sides.
5. Bridge
Lie face up on the mat. Place your arms at your sides and bend your knees so that the soles of your feet are on the ground. Slowly lift the pelvis up in such a way that your whole back and your glutes are in the air.
In addition to the soles of your feet and arms, use your head and shoulder blades for support. Hold the pose for 15 seconds before descending back down without your back touching the mat. You can also put weight on the abdomen for greater intensity.
6. Heel lifts
Another way of strengthening the legs and glutes is with this simple yet demanding exercise. Stand up with your legs together and your back straight. You can also hold a dumbbell in each hand.
Lift your heels and support your full body weight with your toes. Hold the posture for three seconds and descend back down without letting the heels touch the floor. Do two sets of 15 repetitions each.
If your goal is to get strong legs and glutes, then do this routine at least twice a week.
