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Sunday, May 26, 2024

Weighted Exercises for Legs and Glutes

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Most people tend to focus on working out their arms and core in the gym as having well-defined biceps, triceps, and midsection will certainly catch anyone’s eyes. However, these are not the only muscle areas that you need to work on as you also need to pay attention to your lower body too particularly your legs, glutes, thighs, and the rest. By working on both your upper and lower body, you will be able to present a well-toned physique.

If you are wondering how to make your glutes and leg muscles stronger and more defined, try performing weighted exercises such as the ones below.

  • Weighted glute bridges. In this workout, you should lie on your back on the floor with your knees bent and feet flat on the floor. Place your weight on your pubic bone with hands holding each end to prevent from rolling. Engage your core as you lift your hips up off the floor. Hold this for a few seconds then go lower your hips back down. Do 10 to 12 reps.
  • Barbell squat. As the name suggests, you will need a barbell to add an extra challenge to your squats. Most people make the mistake of lowering until their thighs are parallel to the floor. Unless you have some knee problems, lower yourself down as much as you can to engage your hamstrings and glutes. Hold your squat a few seconds at the bottom then do the same thing when you’re half way up for an intense workout. To start this exercise, stand with your feet about hip-width apart. Hold a barbell across your collarbone with both hands gripping the bar with palms facing forward. Push your hips back then bend knees to go down into a squat. Press down on your feet to go back to your first position. Do 10 to 12 reps.
  • Reverse lunge to knee up. Another weighted exercise that will target your glutes, legs, and core is the reverse lunge to knee up. Stand straight with a dumbbell in each hand. Your feet should be about hip-width apart. Bring your left leg back then bend both knees to go into a lunge. Push down on the ball of your left foot and your right foot to go back up. As you rise up from your reverse lunge, drive your left knee up until it is in the same height as your waist. Repeat 10 times before switching to the opposite leg.
  • Dumbbell step ups. You should also try the dumbbell step ups if you want to develop your glutes and leg muscles. This is pretty straightforward. Just get a box or a step ladder and place it before you. Hold a pair of dumbbells or, if you want to increase the challenge, place a barbell across your shoulders. Step up on the box with your left foot then raise yourself up so your right foot will meet the left. You can either go back down with your right foot in the lead or still the left, whichever you prefer, as long as you perform 15 reps.
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