5 Exercises For Buttocks And Legs Without Leaving Home
Did you know that you can train from home to strengthen your leg muscles? When doing the exercises that we propose, remember to adapt the intensity to your physical form and increase the demand little by little to avoid injuries.
The buttocks and all the muscles of the lower body in general are very important, since they influence the mobility of the extremities and the position of the pelvis, which in turn can affect the spine. For this reason, doing exercises for the buttocks and legs is very important.
Well toned, these muscles are also considered positive for physical attractiveness, and that is the main goal that many people aim to strengthen them for. Likewise, there are those who seek to enhance their physical or sports performance. How to achieve this task?
Buttock and leg exercises
If you can’t go to the gym and follow routines to strengthen these muscles, don’t worry. We show you 5 exercises for buttocks and legs that you can do without leaving home.
1. Squats
In any workout to firm and strengthen the glutes and legs, the number one exercise is squats. As detailed in a study published by Digital Magazine: Physical Activity and Sports , this movement not only serves to tone, but has also proven to be good for the formation of muscle mass. The technique is as follows:
- Stand upright, with your legs shoulder-width apart or slightly wider. You can hold a pair of dumbbells or a barbell across your shoulders.
- Bend your knees as if you were going to sit in a chair. Don’t lean your torso forward and keep your back straight.
- Return to the starting position and do at least 3 sets of 10 repetitions each.
2. Lateral displacements
Lateral shifts are a good complement to firm and tone your lower body muscles. They are carried out as follows:
- Stand with your feet together. As in the previous job, you can add weight by holding a pair of dumbbells or a barbell across your shoulders.
- Take a step to the side, bending your knee until it is at a 90-degree angle.
- Keep the other leg steady.
- Complete 3 sets of 10 reps on each leg.
3. Moving lunges
If you have a heavy pair of dumbbells or a weighted bar, this move should not be missing from your routine. And it is that the traditional lunge is recommended by professionals, such as the Harvard Health Publishing site of the prestigious American university, to work the buttocks and legs. This one that we will describe is a variant of such work:
- Stand up in a neutral position with the dumbbells in hand.
- Stride forward, bending your knee at a 90-degree angle.
- The back leg should be bent in the same way, almost touching the ground.
- Take another stride with your back leg, so that it is in front of the other, at a 90-degree angle.
- Repeat the sequence until completing 3 sets of 5 repetitions with each leg.
4. Hip extension
This exercise is also known as “horse kick” or “donkey kick.” It is a movement that allows you to shape and work the buttocks, legs and abdomen. The technique is as follows:
- Get into a quadruped position, resting with your forearms and knees on a mat.
- Raise your leg back so your knee is at a 90-degree angle and the sole of your foot is facing the ceiling.
- The neck and back should remain straight and the abdomen, contracted.
- The hip, thigh and knee of the extended leg should be aligned, parallel to the ground.
- Return to the starting position and do 10 to 20 repetitions on each leg for 3 sets.
5. Go up and down stairs
Do you have stairs at home? Perfect! They will also be your allies to exercise. This everyday activity is very good to have more toned buttocks and legs. You can also use it as a warm-up before starting the series of the other exercises.
- Go up and down stairs, whenever you get the chance. If you don’t have one at home, you can buy a step to simulate this movement.
- If you want to make it a routine, increase the intensity little by little.
- Protects the knees; it’s very easy to get injured or worn out in impact exercises like this one.
- Give it about 5 to 8 minutes at whatever intensity you can.
Add good habits to glute and leg exercises
Keep in mind that the results of these exercises will not be seen immediately, and not in a matter of days. You have to be very patient and, above all, constant.
Also remember that the results will depend a lot on the diet and other habits. With a healthy diet and a little exercise every day, you will see the changes in your body. Go ahead!
