Easy Exercises To Tone Your Butt And Thighs
Is a toned, sculpted booty on your wish list? The key to lifting, toning and shaping your butt is all about completing targeted glute exercises two to three times a week. Today were showing you five of the best moves for a beautiful backside.
And if you need more incentive to work that rear, know that these moves burn tons of calories, too! That’s because working your lower body muscles like your legs and butt uses more energy to help shed fat from head-to-toe. Try these butt exercises at home and get ready to show off your toned, sculpted buns this summer.
How Do You Work Your Glute
Its not easy to do, but they need to be trained more and more frequently as we age. In fact, everyone should work glutes regularly, at least once per week. Below is some advice to help you get a great butt workout! The first thing you need to do is strengthen your glutes and hamstrings to help them become stronger, more flexible, and more toned. Your glutes are the livewire of your body. When your hip flexors are weak, they have an equal or more significant effect on the rest of your body than when they are strong. By strengthening these muscles, you can increase the strength of your entire body and decrease your chance of injury. The following exercises provide the most power to lift the maximum amount, health benefits, and an easy way to do them in one session.The exercise you choose may depend on what kind of workout plan you have decided on, but many activities will work on almost every body part. Some activities will be more challenging than others, so make sure you practice the exercises that do not require a lot of strength and are simple to perform. It is best to choose activities that you can do in your home or that are easy to learn and follow at first,
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Best Glute And Hamstring Workout
Whether youre a bodybuilder or an athlete, strengthening glutes and hamstrings is crucial for improving overall performance. And thats why Im going to share the best glute and hamstring workout that will help you build strength, mass, mobility, and balance.
So whether your goal is to get powerful glutes hamstrings or simply strengthen your muscles to perform better in your sport, you can do the below exercises.
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Great Glute Workouts For Women Of All Levels From Beginner To Gym Pro
Booty, butt, backside: whatever you call it, everyones got one and everyones is big at least in comparison with all the other muscles in your body. Yes, the gluteus maximus is the biggest muscle in your body, and its flanked and enhanced by the gluteus medius and gluteus minimus.
But despite their size, the glutes can often be criminally underused and inactive. Many of us spend long hours sitting at a desk and in a car, which means tight hip flexors, weak glute muscles and poor posture.
Strong glutes can not only contribute to better posture, they can also improve your workout efficiency. When you sprint, for example, a significant amount of power comes from your glute muscles. If these muscles are weak, youre forced to rely more on the other lower-body muscles such as the hamstrings, quads and calves. Its best to have all the lower-body muscles pulling their weight and working together.
For women who are pregnant, or planning to get pregnant, ensuring the glutes are active and strong can help support your pelvic floor, as well as helping lower the chance of back pain developing as your bump grows.
Be sure to warm up and wake up your glutes before you start. This can be done with a mixture of and .
Glute To Hamstring Bridge Workout
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Hip Flexor And Quad Stretch
This stretch helps to release tight quads and stretches your hip flexors. You can intensify the stretch by contracting your glute muscle aim to hold the stretch for 30 seconds during your cool down.
This stretch releases tight hamstrings and also stretches your calves. Its a good stretch to use during an active recovery session or when you can lie down to stretch. You can intensify the stretch by looping a towel or a yoga strap around your foot and holding onto it.
Sculpt And Tone Your Legs And Butt With This Intense Tried
You know you had a good workout when it leaves you sore for the next three days. It’s the hurts-so-bad-but-feels-so-good sore that has you struggling to walk up a flight of stairs or sit down on the toilet. If you’re into that type of sweat sesh, get prepared for this intense, hour-long workout targeting your glutes, quadriceps, and hamstrings. Go HAM during your next gym session with this tried-and-true workout from yours truly!
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Stability Ball Hip Thrust
How to: Start with arms behind head and elbows wide, upper back pressed into stability ball, legs bent and feet flat on floor, hips hovering above mat. Lean back into stability ball and lift hips toward ceiling until thighs are parallel to mat. Return to start. That’s one rep.
Why it rocks: In addition to turning up the burn for your glutes, using a stability ball here requires you to fire up your core, too.
Best Glute Workout For Hypertrophy
Training the glutes for hypertrophy places an emphasis on heavier load and higher volume bilateral and unilateral versions of the bridge, hinge, and squatting patterns. Machine or cable work is a great way to stabilize the range of motion so your limiting factor is glute fatigue, not stability in the hip or spine.
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Bonus Exercises You Can Do With Resistance Bands
If youre looking to mix things up, add these additional exercises to your leg and butt workout. These movements are fairly simple and are great choices for beginners, especially if youve never used a resistance band in your workout before. Including these in a resistance band workout will help you achieve toned legs at any age.
- Leg extension: Sit on the edge of a chair. Your back should be straight and keep your feet flat. Take one end of your band and place it either beneath the leg of the chair or one of your feet. On the other foot, loop the resistance band around your ankle. With your foot flexed, slightly lift your thigh as straighten your leg. Repeat for 8-12 repetitions on each side.
These exercises are really fun and great to do at the gym, home, or when traveling. If youre new to exercising, this is a great way to start! Or, you can incorporate a few minutes of a mini band workout into your regular exercise routine to act as a warm-up or for accessory work.
Make sure to couple these exercises with a high protein diet that is also low in saturated fats. Making sure you eat enough protein is key to helping you build muscle . Good luck and happy booty building!
Shannon Dallas Hall
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Glute Workout Routine : Sample Plan
Now that we have covered the best exercises, we have talked about volume, intensity, frequency, and recovery, I want to give you what a sample plan to grow your glutes may look like.
Lets say you have 4 days a week to train. What I do with a ton of my online coaching clients is have them follow a 4 day lower upper split.
There will be two upper body days so for the purpose of this article I wont go over those.
Yet lets take a look at what the two lower body days may consist of.
1a. Glute Bridge 2×10
1b. Band Adduction 2×8/ea
2. BB Hip Thrust 3 x 8-10
3a. SLRDL 3 x 8-10ea
3b. BGSS 3 x 10-12ea
4a. Glute Bias Back Ext 2 x 12-15
4b. Goblet Squats 2 x 10-12
1a. Single Leg Glute Bridge 2 x 8/ea
1b. Pigeon Stretch 2 x 30 sec
2. BB RDL 3 x 6-8
3a. Glute Bias Back Squat 3 x 8-10
3b. Reverse Lunge 3 x 8-10ea
4a. Single Leg Hip Thrust 2 x 12-15/ea
4b. Dragonflys 2 x 10-12
** 1a and 1b indicates a superset. This means you complete each exercise back to back with no to minimal rest. Rest after both exercises are completed**
As you can see you are hitting your glutes with the activation warm ups. You are getting your main compound movements in, obviously keeping in mind the progressive overload principle of either adding more weight or reps week to week.
Also you are getting 8 direct sets of glute work in on your first lower body day and 8 direct glute sets on your second lower body day as well, leading to 16 sets of glute for the week, falling right within our range.
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Whats A Leg Press Machine
A butt plate machine is an excellent tool for the home gym. It will help you get a tight and toned butt in just 10 minutes without spending too much money or training time. This machine gives you the functionality of being able to press up, down, and front-back while you work out. It also gives you the comfort of working out at home with no excuses! A leg press machine is a type of exercise machine consisting of four weighted bars put around the waist. The weight from the bands is distributed to pull on your buttocks and thighs, thereby increasing their size. This is known as an external resistance training method. It seems like an extreme way to get a big butt and thighs, but it is the simplest way to achieve your desired results.
Sidestep Squats With Resistance Bands
Verywell / Ben Goldstein
While the previous exercises mostly target the gluteus maximus, this move targets the smaller gluteus medius and minimus. Donât worry, though, the gluteus maximus is still involved because youâre squatting.
To turn this into a great whole-body exercise, hold the handles of the resistance bands with your arms bent for an isometric exercise for the biceps.
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How Do You Train Legs & Glutes On A Cable Machine
When youre looking to train the four major muscle groups in the legs, youll want to include squats, deadlifts, lunges, calf raises, and hip extensions. These four main exercises will target your quads, hamstrings, calves, and glutes.
Squats are one of the best lower-body exercises to perform. They target the quadriceps and glutes most, but they also work the hamstrings, calves, and core muscles. There are different variations of squats that will target different muscles in the lower body. Some of these variations of squats include front squats, back squats, sumo squats, and chair squats. We also can consider lunges in this category.
Depending on your goals, youll find that performing squats 2-3 times per week will improve your squat technique, strength, and power.
Deadlifts are another compound exercise that is beneficial to your entire body but is primarily a leg exercise. It involves the extension of the hips and the knees, which engages the hamstrings and glutes most, but the quads are also worked. This exercise also targets other muscle groups, which include the back, traps, and core. We will also consider RDLs and Stiff-Leg Deadlift in this category.
Both beginners and advanced lifters can greatly benefit from performing deadlifts 1 to 3 times per week.
To build strength, youll want to do calf raises 2 to 3 times a week, but make sure to give two days rest in between workouts.
BEST REP RANGE & LOAD:
Now, finally, here are best cable machine exercises for legs…
Recommendations For A Well
As with any type of training, variety is key. Thus, dont just take one of the above exercises and beat it to death. Mix things up.
Every muscle has numerous muscle fibers that are stimulated by different movement patterns. By using a variety of glute exercise you will ensure you hit all of them.
With that, here are 4 recommendations when choosing glute exercises for your workouts. On a regular basis, ensure you:
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Benefits Of The Barbell Glute Bridge
- You can directly target your glutes, more so than any other exercise, which will carry over to other exercises that require glute strength.
- The shorter range of motion of this variation allows for more focus to be placed on the glutes over other lower body muscles.
- Youre able to place high amounts of focus on the glutes without loading the spine, protecting your low back, and increasing the stimulus placed on the glutes.
Leg And Glute Toning Exercises
Supplement your workouts with these ten exercises that will help you achieve a tighter, more defined physique. This sequence only has ONE squat-related exercise, so dont fret!
Complete the entire circuit to really target your lower body. Perform each exercise for 15-20 repetitions, 2-3 times.
If youre a beginner, do 5-10 repetitions of each exercise, completing only 1-2 sets. You can increase the amount of repetitions and sets after one week.
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Of The Best Leg & Glute Cable Machine Exercises
Below you can learn about 10 power moves to work your legs and glutes from top to bottom . And all you need is a cable machine! Technique is important to maximize the benefits of each exercise, so pay close attention to the form notes and video demonstrations.
Youll even find a little example workout further down to get your putting some of these new-found exercises into practice!