5 EXERCISES TO TARGET LEGS/GLUTES

I don’t know about you but I am always trying to build my legs, specifically my glutes. Why? Because it’s a personal fitness goal of mine. I know everybody has different goals and desires, but today I am going to focus on 5 exercises that target the legs and glutes. I would recommend doing all 5 movements as a circuit so you’ll get a great glute and leg burn. I’ve also included pictures above the exercise so you can get a visual idea of what the actual movement looks like.

• STEP UPS: Step ups are great to do because you can easily perform this exercise anywhere. All you need is an elevated platform so feel free to use a bench at the gym or a park or even a chair at home. Begin by putting one leg on the bench and stepping up. You should focus on bringing your knee up and either alternating legs or continuing one leg for 10-12 reps. Do 3-4 sets and continue to the next movement.

•  SQUATS: This is pretty self explanatory as most people know what a squat is. There are so many versions of a squat but I am including the simple bodyweight squat. The movement is very similar to sitting on a chair but remember to keep your hips back and head straight. I also wouldn’t worry too much about how low you go. You can use a bench or chair as your guide and once you touch it, feel free to go back up and continue with the rest of your reps.

•  ALTERNATING LUNGES: Alternating lunges are a great way to target different parts of the legs including calves, glutes, quads and hamstrings. All you have to do is lunge forward, making sure your knee is at 90 degree angle, stepping back and repeating the motion with your other leg. I would recommend doing this exercise slowly and controlled to get the most of the movement as it does require core strength and balance.

• SIDE LUNGES/ CURTSY SQUAT: Feel free to break this exercise into two separate ones or as one continuous movement. The side lunge begins with a wide stance. Sit back and lunge towards one side (let’s say right) while sticking your butt out. From there, you can go straight into a curtsy squat, which means you will bring your right leg behind your left and bend both knees. That completes one rep for one side. Do this on both sides and for 3-4 sets. If this is to difficult, just split it into two separate exercises and you’ll still get the benefit of both.

• HIP THRUSTS: This is one of my favorite glute building exercises! I like to do this with a barbell at the gym, but for this workout we will stick with no weights. You can do this exercise on the floor but today, I am going to use a bench at the park for demonstration. You want to start by positioning the bottom of your shoulder blades to the bench and bringing your glutes up into the air and back down. Focus on squeezing your butt at the top to get exercise. This also targets your quads, hamstrings and abs. You might feel a little odd doing this in public, so just make sure you are comfortable with your environment and setting.

These 5 exercises make a great leg workout and circuit. Feel free to combine all of them or just one of them into your workouts. Let me know what your favorite leg exercise is!