6 EXERCISES TO TONE YOUR GLUTES AND LEGS

Toning and strengthening your glutes and legs not only enhances your physical appearance but also improves your overall strength and mobility. Whether you’re looking to achieve a more defined lower body or simply want to feel stronger and more confident, incorporating targeted exercises into your fitness routine is key.

In this article, we will explore six effective exercises that specifically target your glutes and legs, helping you achieve the sculpted physique you desire. Let’s get started!

Wall squat

• Start by standing about 60 centimeters from a wall with your back resting on it.
• Slide your back down the wall until your hips and knees bend 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.

Donkey kick

• Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Place your spine in a neutral position and draw your shoulder blades down and back.
• Inhale.
• Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
• Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
• Complete 10 repetitions on the same side, before repeating the remaining repetitions on the other side.

Plié squat

• Extend your feet with your toes facing out.
• Start bending your knees, squatting as far as you can reach.
• Push up through your heels, squeezing your inner thighs and glutes at the top.
• Complete 3 sets of 12 repetitions.

Glute bridge

• Lie face up with your knees bent and feet resting on the floor.
• Raise your hips off the ground so that your body forms a straight line from your shoulders to your knees.
• Pause when you are in that position and then slowly lower your body to the ground.
• Do 2 series of 12 seconds.

Step-Ups

• Stand with a bench or step in front of you.
• Starting with your right foot, step onto the bench, lightly tapping your left foot against the surface while keeping your weight on your right heel.
• Lower your left foot back to the ground while keeping your right foot on the bench.
• Repeat 3 sets of 12 repetitions and then change legs.

Side Lunge

• Stand with your feet and knees together.
• If it’s comfortable for you, hold a pair of dumbbells.
• Take a big step with your right foot to the right side.
• Slowly lunge toward the ground, without extending your right knee beyond your toes and keeping your left leg relatively straight.
• Now, push with your right foot to return to the standing position.
• Repeat the same process with the other side.
• Complete 3 sets of 12 repetitions.