14 exercises for legs and glutes at home

Legs and buttocks bring together the strongest muscles in the human body, with the quadriceps and calves -in the case of the legs- and the gluteus maximus being the most important. Our mobility depends, to a large extent, on them, which is why it is essential to keep them in good shape.

The buttocks are usually the main affected by sedentary lifestyle, since it is the area where the greatest amount of fat is concentrated due to lack of physical activity and / or poor diet. Similarly, legs tend to become excessively saggy when not exercised, thus increasing the risk of tears and injuries that can prevent a full life. Then we leave you 14 leg exercises at home and glute exercises for women and men that should not be missing in your routine.

Considered the king of home exercise for legs and glutes, weightless squats will allow you to warm up to start exercising.

1. Simply bend the hips and knees 90 degrees, until the thighs are parallel to the floor.
2. You start standing up, with your back straight, and you move your butt back as you bend your hips and knees.
3. You must keep your arms straight, in front, to maintain stability.

This is one of the most effective home leg and glute exercises you can do, yet there are many people who adopt a bad posture at the time of making them. So that you know exactly how to do them, take a look at the photo below. Try to do 12 to 15 of these squats.

To carry out this exercise, you must perform the same dynamics of the classic squat, but this time leaning the weight of the body on one of the knees.

1. Perform the hip flexion with your legs spread 90 degrees.
2. Then, lean your body slightly to one side, supporting your weight on the soles of your feet.
3. Then, return to the base position and perform the same movement by leaning to the other side.

Do 6 of these squats on each side.

We present you, below, one of the best glute exercises for women and men. With these squats, you will not only exercise your legs and glutes but you will also keep your whole body active and warm.

1. Part of the base position of the squat.
2. When you finish bending your hips and knees to return to an upright posture, do a vertical jump.
3. Try to reach the global extension of your body.
4. You should land on your knees and then do a new repetition.

The ideal is to do 10 of these squats per set, but if you prefer to start with 7, don’t worry. Increase the difficulty as you progress your glute and leg exercises.

Burpees are the star exercise of almost all routines, since They are ideal for activating the whole body and strengthening legs, buttocks, arms and abdomen. Perform at least 7 burpees within your workout and in no time you’ll notice staggering differences.

1. Start standing with your back straight.
2. As fast as you can, but without hurting yourself, squat down and rest both hands on the ground or on a mat.
3. Kick your feet back with a small jump and stay in a plank position.
4. You can carry out a push-up or not, depending on your own resistance.
5. Bring your feet forward again with a good push and jump with your hands up.

If it is still not clear to you, we leave you a video demonstration of How to do a burpee.

In this routine of exercises for legs at home you cannot miss the famous strides. To perform this exercise correctly, you just have to follow the steps indicated below:

1. Begin standing upright with your arms extended vertically overhead.
2. Take a step forward and bending your knees, so that the knee of the leg that is behind I almost touched the ground (Be careful, as you could hurt your knee if it hits the ground hard).
3. Return to the base position and be sure to force your glutes to work the proper muscles.
4. Perform the same movement by changing the leg with which you step forward.
5. If you find it easier or more entertaining, you can make the stride taking continuous steps, like a walk.

If you don’t have dumbbells handy, you can still do the lunge. The dumbbells, however, will help you exercise your arms as well. Take 6 lunges on each side to start, and as your stamina improves, add a few more to each set.

Once again, we propose a variant of the previous exercise so that your legs and your buttocks work even harder and obtain the best results in the best possible time.

1. Start with the same stance as the single stride.
2. Take a small front jump every time you switch legs.
3. You should avoid moving laterally and perform light jumps to amortize the fall.

Contrary to its name, this exercise is quite simple, since you only need a sturdy, medium-height chair, step or piece of furniture to carry it out. Prepared?

1. In a firm and upright posture, support one of your legs on the chair or step.
2. Push yourself as if you were going to start up some stairs.
3. Keep your support leg bent, while your push leg stays straight in the air before it returns to the ground.
4. Do several reps without fully climbing onto the chair or step.
5. Return to the base position, take a breath and change your supporting leg.

make as many reps as you can but do not exceed ten repetitions per leg.

Image: recipesparaadelgazar.com

Also called “star jump”, these jumps are a perfect exercise for cardio but also to strengthen the legs and buttocks. If you are looking for leg exercises at home that are simple, you will love jumping jacks.

1. Start standing up straight.
2. Start jumping by opening and closing your legs.
3. At the same time, raise and raise your arms, so that when you jump and the legs are open, the arms are well up and when you jump and finish with the legs together, the arms are relaxed on each side of the body.

One of the best and most effective Crossfit exercises you will find. Keep in mind that you need to do this three-part exercise quickly to see the best results, so … get ready!

1. Lie down on the floor, first sitting down and then lying down so that your body touches the floor.
2. Push yourself up into a clean and jerk, taking a strong push with your hands to get back to the starting position.
3. Immediately perform a vertical jump with your body completely straight and your arms extended over your head.
4. Return to the starting position and repeat the dynamics. Complete each rep in 3-5 seconds.

Image: wisemovement.be

Whatever routine you are looking for, this exercise is present in all of them. If you want to discover the best glute exercises for women and men at home, lie down on the floor and spend a few minutes a day doing the following movements:

1. Lie down on the floor, with your torso straight and your arms extended on each side of your body.
2. Bend your legs and put your feet down hard, as if you were going to push yourself up.
3. Keep your torso and arms completely straight, until you form a straight line from your shoulders to your knees.
4. Raise and lower the waist and butt repeatedly and slowly, using glutes to work the right muscles.
5. Maintain, at all times, flexion in the legs and arms and the trunk straight. Perform several instant reps. Do as many as you can, because the idea would be to reach twenty repetitions.

Once again, we present a variant of the previous exercise to add a little effort to the glute and legs.

1. It performs the same dynamics of the classic half-bridge.
2. When you are about to stand up and pull your glute, keep one leg bent and supported.
3. The other must be extended in a straight line with the trunk.
4. Raise and lower your waist and butt repeatedly, maintaining the elevation and alignment of the extended leg.
5. Make ten …