Exercises for legs and glutes are becoming increasingly popular among women and men. More and more men are beginning to realize the importance of strengthening the lower body. After all, balancing the upper and lower body is essential, right? Here are 5 effective exercises that will efficiently target these two areas!
1. Squat
The squat is arguably the most popular exercise that promises excellent results for toned legs and firm glutes. No wonder the squat is called the "king of all exercises." Why is that? The squat activates as many as five muscle groups:
quadriceps, hamstrings, glutes, abs, and calves. To perform a basic squat, stand with your feet slightly wider than hip-width apart, with your toes slightly turned outward. As you lower your hips down, shift your weight onto your heels while pushing your hips back. Keep your feet flat on the ground and your knees over your second toe. Exhale as you return to the standing position.
Besides the basic squat, there are variations of this exercise. If you want to add some dynamics, you can perform a squat jump, which will also burn more calories. Another option is the sumo squat, performed in a wider stance to additionally engage the inner thighs. You can always incorporate extra weight, dumbbells, or resistance bands into your training to increase intensity.
2. Lunges
When performing lunges, many muscles are active to stabilize and mobilize the body. These include the quadriceps, gluteus muscles, hamstrings, calves, transverse abdominals, obliques, multifidus, and erector spinae. To perform a lunge, take a step forward with one foot, slightly larger than your usual step, while keeping the other foot in place. Your feet should remain flat on the ground, with the back heel lifting off the ground during the lunge. Lower yourself while keeping your torso upright and bending your knees to approximately 90 degrees. Push off the front foot to return to the starting position.
Some variations include the walking lunge, a combination of lunges in a forward motion, and the static lunge, where you don't return your front foot but press both feet into the ground to stand upright.
3. Bulgarian split squat
Besides the classic squat, the Bulgarian split squat is very popular. This exercise involves squatting on one leg while the back leg is supported on an elevated surface. Depending on the knee bend angle, the load is distributed differently. If the knee is directly above the foot, the exercise will target the glutes. If the knee goes beyond the toes, the focus will shift to the thigh muscles.
If you want to work on your coordination and balance, you can replace the stable elevation for the back leg with an unstable surface. For additional challenges, place the surface on a higher platform. Using extra weight like dumbbells can also increase the intensity and muscle building.
4. Hip thrust
The hip thrust directly activates the gluteus muscles. Unlike traditional squats, this exercise allows for greater activation not only of the gluteus maximus but also of the gluteus medius and minimus. This means it engages the entire gluteal area. To perform a hip thrust, sit on the ground with your back against a bench or stable platform. Push your hips upward, lifting your glutes off the ground. Ensure your upper back and shoulders remain stable against the bench. Slowly lower your hips and glutes back to the ground.
If you like challenges, you can lift only one leg forward while keeping the other on the ground. This works on trunk stabilization and strengthens one leg. Another option is to place your feet on an elevated surface like a bench or steps to increase the upward incline, engaging the glutes further. You can also incorporate equipment like a barbell or other weights to add resistance.
5. Deadlift
The deadlift is an exercise that involves a barbell and weights, targeting a broad group of muscles. For the lower body, it works the lower back, hamstrings, glutes, quadriceps, and calves. The deadlift can also target the upper back and arm muscles. To perform a deadlift, stand with your feet hip-width apart and toes slightly turned out. Bend your knees and slowly lean forward, keeping your back straight, until you grasp the barbell in front of you. Once you have the barbell, tighten your abs and stabilize your trunk. Lift the barbell along your body until you are upright, squeezing your glutes. Finish by carefully lowering the barbell to the ground, avoiding impulsive movements to prevent injury.
There are various deadlift styles. The Romanian deadlift focuses on the glutes and hamstrings with less knee bend, targeting these muscles. Another style is the sumo deadlift, performed with feet wider than hip-width apart. For those with stable balance, the single-leg deadlift is recommended, standing on one leg while lifting the other backward.
At Gyms4you, we pride ourselves on top-notch equipment and expert trainers who can assist you in properly performing all the mentioned leg and glute exercises, as well as others. Our certified professionals are here to support you in achieving your desired results, ensuring you exercise safely and effectively. The results are guaranteed!
Come and see for yourself – see you at the gym!
