Glutes And Legs Exercises You Can Do At Home
With most of Australia in lockdown, these 8 glute and leg exercises you can do at home are killer.
As of lately, there are more and more people who are sitting around too much. This is putting them at risk of lower body injuries, due to the glutes being dormant. A good way to solve this is to make sure you are following a good glutes and legs workout routine. With that said, below are the top glutes and legs exercises you should be doing on a regular basis.
This exercise targets the glutes and hamstrings. Keep your feet about a foot apart or slightly over a foot apart. Stand up straight and start bending forwards while keeping your back straight. Continue to bend forward slowly, and stop when you feel your hamstrings straightening. Finish the exercise by reversing the movement. Once you're back in the standing position, you've completed one rep.
Perform three sets for at least 10-12 reps per set. Good mornings can be done with a light barbell, a pair of dumbbells or with no weights whatsoever. Do this exercise to finish up your glutes and legs workout or you can do it midway through your workout.
Lying Leg Curls
Lying leg curls targets both the glutes and hamstrings. Simply lay down flat on your stomach with your feet about a foot apart. While keeping your knees flat on the ground, start lifting your legs up until your knees are fully bent and you can feel your hamstrings contracted. Slowly return to the starting position, but don't let your feet touch the ground. Perform 15-20 reps per set.
Throughout this movement you'll want to keep your back straight and keep your chest up. Your feet should be hip-width apart. Slowly start to go down and push your hips back. Once your thighs are paralleled to the ground, then slowly go back to the starting position.
Squats are a staple of glutes and legs workout routines. Squats target your quads, hamstrings and glutes. Do a total of 4-5 sets, and do up to 20 reps per set. Although you won't be using weights, bodyweight squats can increase your overall strength and help you burn fat fast.
Stand up straight with your arms hanging down, as if you're holding a pair of dumbbells. Your feet needs to be hip-width apart. Next, step back with a leg of your choice and bend both of your knees. Do this until your knees are at 90-degree angles. Now you'll push the opposite leg's foot to stand back up for one rep. Do a total of 15-20 reps for each side. The number of sets you should aim for is five to six.
For a good glutes and legs workout, make sure to do donkey kicks. Start off by getting on all fours, and keep your core tight. Now, start lifting your left leg, which should be kept bent while your foot's sole is faced up towards the ceiling. At the point of contraction, you'll slowly bring your leg back down to complete one rep. Perform the desired number of reps before doing the same number of reps for your other leg.
Lay down flat on your back and keep your legs straight. Your arms can be placed on your chest or you can keep them at your sides. Next, slowly start lifting your legs up, while keeping your toes pointed to the ceiling. Lift your legs until your feet are a few inches from the ground before returning your legs to the starting position for one rep.
Do 2-3 sets, and a total of 12-15 reps per set. This exercise should be part of your glutes and legs workout because it works your entire lower body. A bonus is it works abs, too.
Standing Side Kicks
Standing side kicks works all of your major lower body muscles. Start this exercise off by standing straight, while keeping your feet together. Next, start raising your left leg to the side and keep it slightly bent. Continue to lift your leg to the side until you feel a contraction in your left glute, and then return to the starting point. Perform the desired number of reps before doing the same number for your right leg.
Stand up straight and ensure your feet are flat on the ground. Start lifting your heels off the floor, but use your calf muscles to do it. At the point of contraction, hold for a few seconds and then lower your feet to the ground. Make sure you perform the movement slowly.
Do 15-20 reps per set, and perform a total of 3-4 sets. Either do calf raises as the last exercise of your glutes and legs workout, or you can do reps of calf raises in between sets of other leg exercises you're doing.
Choose 3-4 exercises from the above list to create a glutes and legs workout that you can do 1-2 times per week. Feel free to switch up your workout routine on a weekly basis or every few weeks. Just make sure you train regularly, that way you'll be less susceptible to injuries.