Want to exercise your glutes and thighs in a minimum amount of time and get great results?
This workout consists of working these 5 exercises as many times as you can in 15 minutes. This training session is aimed at working the main muscle groups in a fast and effective, yet fun way. It’s important to go as fast as you can and get in as many rounds as possible!
Let’s start training!
1. Backward Lunge Kick-Up
This first exercise requires a very precise balance. You should start by taking a step forward, then descend and finally push off to return to the starting position. If you make the steps longer, the muscles of the front of the legs will be more involved in the exercise and, if the step is short, the effort will fall on the quadriceps. After performing this movement you will continue to lift your leg as high as you can. To stay consistent, try to look at a point directly in front of you!
Do 20 repetitions.
2. Sumo Jump Squat And Leg Lift
With your feet shoulder-width apart, squat down to start this exercise. Next, jump as high as you can and land on your toes. Finish the exercise with alternating leg raises. This exercise works mainly the glutes and thighs, but also the abdominal muscles.
Do 15 repetitions
3. Pistol Squat To Deadlift
In the following exercise you will complete 10 repetitions alternating legs. For the first part of the exercise, you will focus on tensing all the muscles of the leg that you have resting on the floor. Then descend. If you see that you don’t make it all the way down, don’t worry; the goal is to make it at least halfway down. When you are in this last position, focus on balance. This exercise forces you, through balance concentration, to engage your core muscles.
Do 10 repetitions
4. Curtsy Lunge To Side Kick
This exercise is a lateral movement that targets the glutes. The first step is to pass one leg behind the other, bending both knees. Then, you should kick to the side with the leg you just had behind you. When you’re performing this exercise, focus on keeping your glutes under as much tension as possible.
Do 10 repetitions
5. Squat To Lunge Jump
The last exercise of the routine consists of squatting and jumping. This exercise combines squats with strides or lunges, and you will need to do 15 repetitions. Make sure you don’t take any rest between reps.
6. Hip Bridge
Areas most worked: gluteus maximus and gluteus medius.
Lie on your back on a surface – preferably an exercise mat – and bend your knees into a triangle. With the soles of your feet and your back flat on the surface, raise your hips until your torso and thighs form a line. It is important to maintain a breathing rhythm in which you inhale when your hips are down and exhale when your hips are up.
Perform 20 repetitions during this exercise.
Share this great exercises to strengthen the glute with all your friends!
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