Strengthening of the thighs and buttocks by Expert

The strengthening of the thighs and buttocks is a common goal for those who practice sports. For this reason, today we bring you some exercises as an example.

The days have been wonderful, sunny and good temperatures. We even feel more like doing our daily training outdoors. I’m a big fan of outdoor training, not only because it feels good to get out of our gym routine, but also because feeling nature and breathing fresh air is great for our overall well-being.

Today I bring you a training for strengthening the thighs and buttocks . These exercises can be done anywhere, whether at the gym, at home or even outdoors.

Let’s start there?



Thigh and glute strengthening and warming

Warming up is extremely important and is always the initial part of our workout. In my case I always choose to ride a bike, slow running or jump rope.


High knees

An exercise that joins the raising of the knees with the running motion. It is one of the most effective movements for improving endurance and running, as well as flexibility, heart rate and balance.

– Execution of the movement –

  1. Stand with your feet shoulder-width apart, contract the abdominal and raise the knee to form a 90 ° angle;
  2. Quickly change legs by raising your knee to 90 °;
  3. Repeat the exercise as long as possible.


Side sink

This is an exercise that requires greater control of stability and balance. It mainly works the muscle areas of the legs, buttocks and abdominals.

– Execution of the movement –

  1. Standing and keeping your feet in line with your shoulders, take a large step to the side with your right foot, bending your right knee, descending parallel to the floor. When you reach the lowest part of the sink, return to the starting position;
  2. Repeat the exercise with the opposite leg;


Wall squat

A powerful exercise for working the entire thigh as well as abdominal area. Easy to perform and in addition, this powerful exercise helps in strengthening muscle.

– Execution of the movement –

  1. Form a right angle against the wall, as if you were sitting in a chair, keeping your feet shoulder-width apart and your thighs parallel to the floor.
  2. Ideally, hold on as long as you can in the same position.


Hip lift

– Execution of the movement –

  1. Lying on your back with your knees bent and your feet aligned and flat on the floor.
  2. The movement is made to raise the hip, keeping the trunk always straight, from the knees to the shoulders and slowly rising and falling without touching the buttocks on the floor.


Bulgarian split squat

One of the exercises most hated by many athletes, however is a powerful exercise that works miracles on our boom.

– Execution of the movement –

  1. Standing in a sinking position with one foot forward and the other foot resting on a higher surface, bend your knees to a 90 ° angle to the front and your back knee almost to the ground;
  2. Change the leg and repeat the movement.


Tiptoe squats

– Execution of motion –

  1. Stand with your legs spread apart, lower your hips parallel to the floor (squat), slightly bending your torso forward, without your knees tiptoeing over;
  2. Raise your heels to your toes without moving your hip.
  3. Return to the starting position and repeat the movement.

If you are at an early stage when it comes to exercise, it is always advisable to look for a professional in the area of ​​physical activity to perform the movements correctly thus avoiding future injuries. The important thing is that during exercise, we can always do our best.

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