Working your legs and glutes don't just make you look better, but it helps to improve your overall mobility and performance allowing you to live a more active life. Just as important for men as it is women, though often overlooked, try these 5 moves to sculpt your butt, hamstrings, quads, thighs, and calves.
This workout is meant to be done as a circuit so complete one set of each exercise till you have finished one round and then start your next set. Remember form is all-important so feel free to adjust the reps and sets to ensure you are able to perform each exercise safely and with proper form.
1. Glute Kickbacks (12 Reps Each Leg x 3 Sets)
Tip: This exercise can be done without a resistance band but as you get more comfortable with the movement adding the resistance band helps to tone your muscles more effectively.
Benefits: This exercise effectively targets your glutes (butt) by isolating the gluteus maximus, gluteus medius, gluteus minimus, and your hamstring muscles.
2. Sumo Deadlift (10 Reps x 3 Sets)
Tip: By turning your toes out slightly you can place the bar on the smooth part of your inner shin. This will allow the bar to start closer to the body and set the position for a smoother and shorter pull.
Benefits: Sumo deadlifts doesn't require as much ankle or t-spine mobility compared to conventional deadlifts, so folks with poor mobility who can't get in the proper position for conventional deadlifts can often pull sumo from the floor without any problem.
3. Kettlebell Swings (15 Reps x 3 Sets)
Tip: Keep the swing to chest height because for many, swinging the bell overhead is impossible without hyper extending the lower back or jamming the neck or shoulders due to limitations in their thoracic mobility.
Benefit: Because of the dynamic nature of the swing the opportunity to overload or injure the body is quite low. A well-performed swing is ballistic in nature. A swing should be punched forward by the hips, not pushed slowly into place.
4. Curtsy Lunges (10 Reps Each Leg x 3 Sets)
Tip: Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle.
Benefit: The curtsy lunge targets your inner thighs as well as your glute medius, a smaller butt muscle that helps stabilize hips to help improve your posture. The result? You look taller and thinner, with a rounder backside as well.
5. Single Leg Hip Raises (12 Reps Each Leg x 3 Sets)
Tip: begin exercise by squeezing your glutes and raising hips up until your body forms a straight line from your knees to your shoulders. Hold for at least 5 seconds, then lower back down.
Benefit: The single-leg hip raise is a calisthenics, pilates, and yoga exercise that primarily targets the glutes and to a lesser degree also targets the abs, quads, lower back, and hip flexors.
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