The 9 Most Effective Exercises For Beautiful Legs And Firm Glutes

Because the legs and buttocks tend to accumulate fat, many people aim to strengthen them. Others, on the other hand, want to gain more muscle in the area. In both cases, these exercises will help.

Physical training can be used for a variety of purposes, such as strengthening a specific region to enhance its functionality, improve athletic performance, or simply make it look better. If you are interested in getting firmer legs and glutes, pay attention to the most effective exercises you can perform to achieve this.

Do you want to have toned and strong legs and buttocks? If you are one of the people who are interested in showing off a worked and fit body, or even if you want to get ready to stay healthy, what we will tell you will help you.

How to improve leg muscles

To get stronger and more aesthetic legs and buttocks, the main objectives are two: build muscle and burn fat tissue. Regarding the first purpose, the authors Kramer and Spiering explain that resistance training is indicated to enhance hypertrophy —the growth of muscles in size—, which in turn increases strength.

To carry out this type of routine, external loads are used – dumbbells or discs, among others – and series of between 8 and 12 repetitions are performed, according to the aforementioned authors.

On the other hand, the reduction of fat occurs not in specific regions, but at a general level throughout the body. To do this, a study published by the journal BMJ recommends eating a diet reduced in fat, which could generate – along with physical exercise – a significant decrease in body weight.

The most effective exercises for legs and buttocks

In order to meet the goals of generating more muscle and reducing fat, below we are going to list some exercises that directly work the area of the legs and buttocks. Remember, however, that you must accompany them with a diet suitable for your goals and other exercises for the other muscle groups of the body.

1. Bows or “good morning”

To do this exercise, you will have to stand up straight and with your feet shoulder-width apart.

First, bend down, taking care of your posture. Do it to such a degree that your torso is parallel to the ground.
Meanwhile, you will need to slightly bend your legs.
Then return to the starting position. Do 4 sets of 10 reps each.
Remember to keep your back straight as you lift your glutes.

2. Squats

Squats

This is the exercise par excellence when it comes to working the lower extremities, as stated in a study published by Digital Magazine: Physical Activity and Sport . The execution technique is fundamental, and it is the following:

First, spread your legs shoulder-width apart.
As you inhale, begin to squat. To do this, you will have to bring your buttocks back, as if you were going to sit in a chair.

When you exhale, return to the starting position.
It is advisable to do 4 or 5 sets of 10 or 12 repetitions.
Try to squat as low as you can, so that the muscles work more.
Keep your back straight at all times.

3. Jump squats

To do jump squats, you will need to place your feet shoulder-width apart and straighten your back.
Squat with an inhale and lower yourself until your glutes are parallel to the floor.
When you exhale, jump up, gathering momentum. You must land on the ground with both feet at the same time.
Do the same for each repetition; Perform 4 sets of 12 reps.

4. Bulgarian squats

To do this fourth option among the most effective exercises for the legs and buttocks, you will need a chair. If you already have this item, follow these steps:

Stand up with your back to the chair.
Bring one leg back and rest your instep on the seat.

From that position, lower your hips until they are level with your knees — or slightly higher if you are a beginner.
Always keeping your back straight, pull all the weight onto the heel of the forward leg and bend it to 90 degrees, while keeping the other leg relaxed on the chair.
Then return to the starting position.
Do 4-5 sets of 10-12 reps for each leg.

5. Juice squats

As in the previous examples, spread your legs shoulder-width apart.
Place the balls of your feet at a 45-degree angle outward. The back must be straight at all times.
Do a squat like the one described in the previous exercises and return to the starting position.
In this exercise, you will also be working the inner thigh muscles, in addition to the glutes.
Perform 4-5 sets of 10-12 reps.

6. Lunges, another of the most effective exercises for legs

To do your lunges correctly, you will need to stand up straight. Once ready, follow these steps:

Place your feet slightly less than shoulder width apart.
Step forward on one leg and, bending both knees, lower your torso until your hips reach the knee line.
Keep your shoulders open and your arms down. If you want, you can hold a dumbbell in each hand or a disc with both in front.
Get up by pushing yourself with the heel and change the position of the legs – the back is forward and vice versa.
Do 4 or 5 sessions of 20 repetitions each.

thigh exercise

7. Back leg raises

To do this exercise, you will have to support yourself on your knees and hands, all on the ground.

Next, bend your leg and raise it as high as you can, then return to the starting position.
Do 4-5 sets of 30-40 reps.

8. Bridge with glutes

More effective exercises

The glute bridge is performed on the floor, lying on your back.

First, bend your legs and put them shoulder-width apart.
In this position, lift and lower the hips, contracting the muscles of the buttocks and abdomen.
You will have to perform this exercise in 4 or 5 sets of 25 or 30 repetitions.
To be more effective, when lifting the hips, hold the position for a few seconds, trying to contract the glutes as much as possible.

9. Burpee

Being a cardio exercise that in turn allows you to work with a certain intensity, the burpee appears as an alternative for reducing body fat. This effect of aerobic exercise is enhanced by eating a diet that provides protein, according to a study published in the International Journal of Sport Nutrition and Exercise Metabolism .

This exercise starts from an initial standing position, in which you will have to place your arms at the sides of your body.
Perform the full squat, shifting your body weight to the balls of your feet.
Lower your hands to the floor in front of you and get into a plank position, that is, with your arms and feet extended and resting on your hands and balls of your feet. Contract your abdomen for stability.
Do a push-up until your chest touches the floor.
Extend your arms to the maximum again and bring your feet closer to them with a leg push.
Finally, jump back to the starting position. As you go up, bring your palms together above your head.
Perform 3 or 4 sets with as many reps as you can; the more the merrier.

Difficulty of the most effective exercises for legs

Finally, keep in mind that you must regulate the requirement of the exercises according to your abilities. At first it would be fine to work without loads, especially if you have not done physical activity in the past.

However, over time you will need to add external loads and try other exercises as well. In this way, the different stimuli will prevent the muscles from getting used to the work, something that would reduce its effects. Courage and train!