9 Exercises for Legs and Buttocks You Can Do at Home

Not all women are willing to go to the gym after a tiring day at work. But the vast majority of them want to be in shape, whether in summer or even during winter. If you’re in the group of those who want (or need) to boost their health and fitness, but don’t find time to train, don’t be discouraged. There are several exercises that can be practiced at home, even without any gym equipment and that provide excellent results.

O awesome.club chose some exercises that will help you shape your glutes and thighs without needing the support of a professional.

In this exercise, the surface of the leg extends from the calves to the thighs, maintaining tone in the hamstrings. The workout helps strengthen your abdominal muscles, as well as your thighs and glutes, which help support your spine and pelvis.

Starting position: plank with straight arms. Raise your right knee to your right elbow, without lifting your hips; Return to starting position. Repeat with the left knee and elbow.

The main load falls on the quadriceps. This exercise strengthens your legs and helps make them firmer and more toned.

Bring your legs together and place your arms parallel to your body. Then bend your knees and do a half squat; Jump with legs apart and arms open above your head; Land softly on your toes (not your soles) and immediately return to the starting position.

The deadlift works the muscles of the glutes, hamstrings, oblique muscles of the abdomen and shoulders.

Start with your feet hip-width apart and your arms close to your body; Shift your body weight to your left leg and lift your right, leaning forward. The arms will help you keep your balance. To do this, keep them facing down. Lean forward until your right leg and torso form a line parallel to the floor; Repeat the exercise lifting your left leg.

In this exercise, we work the glutes, quadriceps and hamstrings.

Stand up, jump to the right and land on your right foot; Take another jump to the right, then two jumps to the left; Continue jumping alternately, gradually increasing speed.

This exercise, a variation on the traditional bridge, helps strengthen your glutes and abs.

Lie on your back, bend your knees and place your feet hip-width apart; Raise your hips and one of your legs, support yourself on your heel and shoulder blades. Stay in this position for 5 to 10 seconds. Return to the starting position and switch legs; As you get into a bridge position, you should feel tension in your glutes and abs.

This is another variation of the traditional bridge exercise, only vertically. The movement works not only the glutes, but also the thigh surface. In addition, it involves the muscles of the chest and shoulder girdle.

Sit on the floor with your back to the chair, bend your knees and place your hands on the arms of the chair; Straighten your shoulders, arch your chest forward, and throw your head back. Stretch your glutes, abs and hips muscles; Stay in this position for one to two seconds and return to the starting position. Relax. To achieve a better effect, the hands can be placed on the heels.

The pelvic tilt develops the back of the thighs and the side muscles of the glutes.

Place your upper back on a sofa, bed, or bench with the bottom of your shoulder blades on the edge. Align your chest and knees; Bend your knees. Tense your heels and glutes and thus lift your hips to the starting position; You can try various leg positions to find the angle at which your glutes are most tense, improving the efficiency of your workout.

Another variation of the inverted bridge. This move works your glutes, quadriceps, hamstrings, and calf muscles. That is, almost the entire surface of the leg.

Lie on your back, bending your knees. Bring the soles of your feet together so that your toes and heels are in contact; Squeeze your glutes and lift your hips until your body forms a straight line from your neck to your knees. At the highest point, squeeze your glutes as much as possible and return to the starting position.

This type of squat is indicated for the development of the muscles of the glutes, quadriceps and hamstrings. When doing the squat, most of the weight should be placed on the front leg so as to work the thighs. At the same time, the back leg works as a support.

Stand in front of a sofa, chair or bench and support one of your feet on that piece of furniture; Flex the other leg (the one that is not supported) and go down as far as you can, preventing the knee from advancing beyond the line of the leg. Then get up. Repeat the movement with the other leg.

Repeat this complete sequence of exercises every two days, if possible avoiding taking breaks between sets – consider that a set is, for example, 15 repetitions of the same movement.

The recommended is three sets of 15 repetitions for each exercise. But, if you’re not in shape, you can start with eight to 10 repetitions per set. As you gain resistance, increase the number of repetitions.

Maybe you know more exercises for legs and glutes. Don’t hesitate to share them in the comments section!