6 exercises without weights for legs and butt –

Do you want to boost your legs and buttocks training without having to do complex exercises or equipment? check 6 exercises for legs and butt that will give you more strength and resistance that you can do wherever you want.

6 exercises for legs and butt

We talked to physical educator Lucas Serralheiro Cardoso, who selected the best exercises for his legs and butt training. The amount of series, repetitions and care when performing each one of them, you can see below.

Remember: when organizing your training, set aside time in your week to practice yoga, stretching or pilates, this way you reduce the chances of injury, in addition to relaxing and loosening up your body.

1. Running on the street or treadmill (15 to 30 minutes a day)

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“The modality is known for providing cardiovascular adaptations. That is, it improves the strength of the heart and the respiratory system, resulting in increased physical resistance,” says the physical educator.

2. Squats (3 sets of 15 reps each)

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To perform deep squats correctly, you need to spread your legs so that your feet are shoulder-width apart and flat on the floor. The knees must be flexed, and you need to throw your hips down until you reach the knee line. Throw your butt back, as if you were sitting in an imaginary chair. But remember: always keep your back straight.

“This is a great exercise to strengthen the quadriceps and glutes”, says Lucas Serralheiro.

3. Sumo squats (3 sets of 15 reps each)

The sumo squat is similar to the single squat, it just requires you to spread your feet slightly outwards. Then just follow the steps of the deep squat. “It is excellent for working all the leg muscles, from the gluteus, quadriceps and even calves.”

4. Squats with jumps (3 sets of 15 reps each)

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This exercise is a combination of a deep squat and then a jump. “It’s great for the lower limbs, as it strengthens and tones the muscles of the legs, thighs and buttocks. Jumping boosts energy expenditure and improves cardiorespiratory fitness,” explains Lucas.

5. Body pelvis elevation (3 series of 15 repetitions each)

Lying on your stomach and with your knees bent, try to perform an extension of your hip. “This is a closed kinetic chain exercise, which favors the work of the gluteus maximus and promotes joint adjustments, maintaining the stabilization of the pelvis.”

6. Twins on the stairs (2 sets of 40 reps each)

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When finishing the workout for legs and butt, look for a step, stand on your toes and try to raise your toes as much as possible without bending your knee. “You have to pay attention to your calves. They play an essential role in venous return, as they help veins carry blood to the heart. Therefore, this type of exercise can help bring more energy and prevent circulation problems.”