12 Best Legs and Glutes Workouts For Building Muscle and Strength

#12. THIGHS: Squat

THIGHS: Squat

Starting Position:

Hold a weight in each hand and stand with your back straight, head in line with your spine, and feet shoulder-width apart and flat on the floor.

The Exercise:

Inhale, and take two counts to bend your legs, squatting low. Exhale, and take two seconds to straighten out of the squat. Make sure when you squat that your knees do not go over your toes. Focus on placing your weight over your heels and on really sitting back (like you are about to sit in a chair) to get the form right! Repeat for the number of repetitions / sets indicated in your strength-training workout program.

#11. THIGHS: Leg Press

Leg Press

Starting Position:

Sit on a leg press machine with your feet about shoulder-width apart and your knees bent at a 90-degree angle.

The Exercise:

Exhale, and take two counts to extend your legs. Inhale, and take two counts to bend them back to the starting position. Repeat for the number of repetitions / sets indicated in your strength-training workout program.

Keep your back straight and up against the seat pad. Only your legs should move in this exercise.

#10. THIGHS: Lunge

THIGHS: Lunge

Starting Position:

Stand with your back straight, feet together, and head in line with your spine. Hold a weight in each hand.

The Exercise:

Exhale, and take two counts to step forward with one leg, bending both knees at the same time so that each leg makes a 90-degree angle. Inhale, and take two counts to rise up from the lunge, bringing the front leg back to the starting position. Repeat for the number of repetitions / sets indicated in your strength-training workout program.

Form is tricky here, as you are working some balance with the lunge. Make sure you keep you back straight and front foot flat on the floor when you lunge. Avoid lunging so far that your knees go over your toes.

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