Simple Steps to Stronger Legs & Glutes
You don't need a squat rack to start building a powerful lower body. Your legs and glutes are the largest muscle groups in your body, meaning working them burns significant calories and boosts your metabolism. This simple routine uses your own body weight to tone and tighten.
The Routine
Do 3 sets of 12-15 repetitions for each exercise.
1. Bodyweight Squats
The King of Exercises: Squats target your quads, hamstrings, and glutes.
- Stand with feet shoulder-width apart.
- Push your hips back as if sitting in a chair, keeping your chest up.
- Lower until your thighs are parallel to the floor, then drive back up through your heels.
2. Glute Bridges
The Glute Builder: Isolates the glutes without stressing the knees.
- Lie on your back with knees bent and feet flat on the floor.
- Squeeze your glutes to lift your hips toward the ceiling.
- Pause at the top, then lower slowly.
3. Reverse Lunges
Balance & Tone: Great for unilateral strength and balance.
- Stand tall. Step one foot back and lower your hips until both knees are bent at 90 degrees.
- Keep your front knee behind your toes.
- Push off the back toe to return to standing. Alternate legs.
Pro Tip: Once these feel easy, it's time to add resistance! A gym membership gives you access to leg presses, kettlebells, and squat racks that can take your leg development to the next level.
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