10 exercises to lift and strengthen your glutes and legs

10 exercises to lift and strengthen your glutes and legs

Perform the 10 exercises to strengthen glutes and legs which can be done at home, whatever level you are at. Some of the most basic and most effective are listed below.

1. Squat

10 exercises to lift and strengthen your glutes and legs

From standing position, look straight ahead with feet shoulder width apart and toes slightly outward. Lower with your back straight and your butt slightly outward, bending your hips and knees about 90 degrees. Then return to the starting position. The arms can be extended forward to assist in the execution.

Advice

Always keep your back straight.
During the hip flexion, the knees should not exceed the height of the tips of the toes.
To increase the difficulty you can include weight in its execution, either with a barbell, dumbbell or elastic resistance band.

2. lunges

10 exercises to lift and strengthen your glutes and legs

In a standing position, take a long step forward until the knee of the back leg has contact with the ground. Return to the starting position and exchange the foot you are advancing.

Advice

Make a descent in a vertical plane with your back straight.
Try to descend gently until your back knee connects with the ground.
The knee of the front leg should not exceed the height of the foot.
For added difficulty you can use dumbbells or weights on the sides of your hands.

3. Gluteus bridge

10 exercises to lift and strengthen your glutes and legs

Start by lying on your back with your legs bent and your feet flat on the floor. From here, raise your pelvis by lifting your buttocks off the floor until you are in alignment with your body.

Advice

Keep the body well aligned (pelvis, trunk and shoulders).
Descend gently.
For added difficulty it can be performed unilaterally, supporting only one of the legs.

4. Dead weight

10 exercises to lift and strengthen your glutes and legs

Begin in a standing position, with your legs slightly wider than shoulder width apart. Place the object to be lifted from the floor in the middle of the legs (it can be a weight, a bottle of water, a backpack with books). Start lowering your legs with your chest facing forward, throwing your buttock slightly backwards (as if you wanted to sit down) and trying to go down with your back as straight as possible. With both hands at the same time, grasp the object tightly and pull upwards. Do this using the strength of the legs and back, avoiding the arms to participate in this movement.

Advice

Always keep your back straight.
Stick out your chest and do not hunch your shoulders forward.
During the hip flexion, the knees should not exceed the height of the tips of the toes.

5. Side Lunge

10 exercises to lift and strengthen your glutes and legs

The initial position is standing, with your back straight, looking straight ahead and your feet flat on the floor. Then, move one of the legs horizontally (you can slide it along the floor or lift it up). The leg that is moved should be completely straight, while the supporting leg will remain in a 90-degree flexion. Pick up the displaced leg by returning to the starting position.

Advice

Position the arms facing forward to improve stability when you have to perform the movement.
The knee of the supporting leg should not exceed the toe of the foot.

6. Step-up alternating

 

Start in a standing position in front of a higher surface (this can be a ladder, a crate, a chair or a bench). First take one leg off the ground until it rests on the higher surface. Then, the leg that remained on the ground, will be taken off to stand next to the other leg on the higher surface. Finally, the return to the initial position will be done in reverse, in such a way that the same leg that was the last to go up will return to the floor and then the other leg will follow. And the next repetition will be started with the opposite leg to alternate them.

Advice

Start with a lower surface until you master the technique and then you can increase the height.
Keep your back straight at all times.
The supporting leg on the chair should be positioned at 90 degrees, without the knee going over the toe of the foot.

7. Frog pump

10 exercises to lift and strengthen your glutes and legs

While lying on your back on the floor, place the soles of your feet together, pushing against each other, so that your knees fall to the sides (simulating the position of a frog). From this position, raise the buttocks upwards without losing the linearity of the trunk. Descend to the initial position.

Advice

It is important to raise your hips off the floor in a wide open manner, raising and lowering without taking your feet off the floor.
Do not take off the upper back at any time.

8. Gluteal kicks

10 exercises to lift and strengthen your glutes and legs

Beginning position is quadruped, with knees and hands flat on the floor. Place hands shoulder-width apart and knees straight, just below the hips. Start with one leg first, keeping the knee bent at 90 degrees and raising the leg until it is level with the hip. Then lower the knee until it is almost to the floor and repeat the movement. Once you have completed the repetitions with one leg, switch and repeat the same with the other leg.

Advice

It is very important that the spine is straight so that the body forms a line from the shoulders to the hips.
Try to keep the shoulders down and separated from the ears during the whole exercise.
The stomach should be pulled inwards and the abdomen should be contracted during the exercise.

9. Lateral side kick

10 exercises to lift and strengthen your glutes and legs

Begin in starting position lying on your side with your legs fully extended, one on top of the other. Raise the top leg up about 45-70 degrees approximately (up to the point of maximum gluteal contraction, without producing a flexion of the spine). Then return to the starting position – without letting the leg rest completely on the leg below – and repeat the execution again. When you finish the repetitions, do the same with the other side.

Advice

If you hold the elevated leg for two seconds, you will concentrate the strength work on the legs even more.
You can place an elastic band or a weight on the upper leg to increase the workload.

10. Leg kicks

10 exercises to lift and strengthen your glutes and legs

Starting position is lying on one side. The lower leg should remain straight, without touching the floor, while the upper leg should be bent and serve as a support against the floor. Once in the starting position, dynamically raise and lower the lower leg.

Advice

If you are uncomfortable with the natural position of the supported side arm, you can place it stretched or bend the elbow and support the head of it.
It is important to maintain a neutral position of the spine throughout the whole movement area.

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