11 EXERCISES TO STRENGTHEN YOUR GLUTES AND LEGS IN 4 WEEKS

Strong glutes and legs not only contribute to an aesthetically pleasing physique but also play a crucial role in overall functional fitness and athletic performance. Whether you’re looking to enhance your lower body strength, improve your athletic abilities, or simply tone and shape your glutes and legs, a well-rounded exercise routine is essential.

In just four weeks, you can make significant progress by incorporating targeted exercises that engage and strengthen these muscle groups.

In this article, we will explore a selection of exercises designed to help you strengthen your glutes and legs over a four-week period, allowing you to achieve your fitness goals and unlock your lower body’s full potential.

Normal squat

• Stand with your feet slightly more than shoulder width apart and your chest up.
• Extend your hands in front to help maintain balance.
• She starts by sitting down and then getting up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
• Lower the body down, so that the thighs are parallel to the ground. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.

Back kick squat

• Stand tall with a shoulder-width distance between your legs.
• Bend your elbows, with the palm of your hand forming fists.
• Now slowly lean down, forming a squat.
• Stand back up and push your right leg out as if you were kicking something.
• Repeat the same process with the other leg.

Sumo Squat

• Stand with your feet slightly wider than hip-width apart and turn your feet out.
• Keeping your hands together in front of your chest, push your hips down and back into a squat.
• The weight must fall on the heels and the toes must be able to move freely. Make sure to keep your chest up and your back straight.
• Return to standing position and repeat.

Pulse Squats

• Get into a squat position, with your feet shoulder-width apart and your hands together in front of you.
• Squat down and, instead of going all the way back up, go up less than halfway and go back down.

One leg Squat

• Stand with your arms extended forward (they will help you maintain balance).
• Now raise your left leg and while you do, lower your body as if you were going to sit down. When you reach the limit, she holds it for a few moments and rises back to the starting position.
• Do the repetitions with one leg and then the other.

Jump squat

• Start standing, with your feet together, arms bent and hands clasped behind your head.
• Jump with your feet out and when you land, squat down immediately, keeping your arms where they are.
• Extend your legs and jump your feet back to the starting position, and immediately jump out again.

Pile squat

• Extend your feet with your toes out.
• Start bending your knees, squatting as far as you can go.
• Push up through the heels, squeezing the inner thighs and glutes at the top.

Lateral squats

• Stand a little wider than shoulder width and hands clasped at chest height.
• From that position and, without moving your feet, lean as far as you can to one side.
• Return to the starting position and repeat on the other side. That’s a repeat.

Squat with side kick

• Stand with your feet slightly more than shoulder width apart and your chest up.
• Extend your hands in front to help maintain balance.
• Lower your body down, so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
• When you do it, let go, lean to one side and release a side kick. This is a repeat.

Squat with punch

• Start standing with your feet slightly shoulder-width apart and your arms at your sides.
• Get into a squat position, making sure your chest is straight, your glutes back and your knees out.
• Return to the starting position and when your legs are extended, throw a punch with one arm.
• Squat again, go up again and when you are straight, throw a blow with the other arm.

Wall Squat

• Start by standing up about 60 centimeters from a wall with your back leaning on it.
• Slide your back down the wall until your hips and knees are bent at a 90 degree angle.
• Keep your shoulders, upper back and the back of your head against the wall.
• Both feet should be supported on the ground with the weight distributed evenly.
• Maintain the position for the required time.
• Repetitions: 2 series of 15 seconds.

Performing these exercises correctly and sticking to the program will give you the best results. If you’re not doing them correctly or you’re skipping days or reps on your exercises, don’t be disappointed in anyone but yourself. If you want to get results, you have to maintain a good mindset and stick to the exercise plan you have. Stay motivated, anything you can focus your mind on, you can do.

Stick to the plan and you will see results in the next 4 weeks. If you want additional results, continue with the exercises after a week of rest. If you think you don’t need a week off, take a day off and continue.