LEG EXERCISE

There are a few key leg exercises that you should focus on in your workout routine for a bigger, stronger glutes. These are the squat, the hip hinge, and the lunge. In order to keep your legs feeling challenged, mix up your rep range from set to set. For example, you could do 12 reps of squats followed by 10 reps of lunges, then 8 reps of leg press. This will help you build muscle and avoid plateauing. Finally, don’t forget to add in some cardio to your leg workout. Cardio helps improve leg endurance and can make your leg workouts more effective. Try exercises like running, biking, or jumping rope. Aim for 20-30 minutes of cardio 2-3 times per week.

CHECK OUT THESE LEG EXERCISES YOU CAN INSERT IN YOUR WORKOUT ROUTINE!

1. Barbell Back Squats

The barbell back squat is one of the most effective exercises for developing lower body strength and power. When performed correctly, it can also help to improve your posture and increase your overall stability.

The proper barbell back squat [1] is standing with your feet shoulder-width apart and your toes pointing slightly outward. Place a barbell across your upper back, resting it on your traps. Grab the bar with your hands shoulder-width apart and keep your elbows tucked in close to your sides. Brace your core and begin to lower yourself down into a squatting position. Keep your chest up and your knees behind your toes as you descend. Once your thighs are parallel to the ground, pause for a moment before driving through your heels to return to the starting position.

What are the health benefits of this type of workout?

Barbell back squats are a great way to strengthen the muscles in your legs and improve your flexibility. The benefits of barbell back squats include strengthening the muscles in the legs, including the quadriceps, calves, and hamstrings; strengthening the knee joint; burning fat and promoting weight loss; and improving flexibility in the lower body.

Whether you're new to working out or a seasoned athlete, barbell back squats are a great exercise for you.

2. Dumbbell Deadlifts

If you're looking for a way to really work your butt and hamstrings, the dumbbell deadlift [2] is the exercise for you. This classic move is simple but effective, and if you use a heavier weight, you can really build up your muscle mass. Not only does this exercise target your lower body, but it also helps to improve your cardiovascular health. So if you're looking for a fat burner that will also give you some extra energy, the dumbbell deadlift is a great choice. Just be sure to challenge yourself and go for a heavier weight if you want to see real results.

What are the common dumbell deadlifting mistakes?

The dumbbell deadlift is a must-have workout. However, poor technique can make the exercise harder and increase your chances of injury. Here are some common mistakes people make when doing dumbbell deadlifts:

• Taking Energy Drink- Drinking before performing the dumbbell deadlift is a mistake that can lead to injury. It can cause dehydration and increase your heart rate, which can put strain on your cardiovascular system.

• Bad feet position - Not positioning your feet correctly is another mistake that people make when performing the dumbbell deadlift. Your feet should be positioned hip-width apart, with your toes pointing forward. This will help you maintain balance and stability while lifting the weight.

• Improper grip - Gripping the dumbbells incorrectly is another common mistake people make when lifting. Make sure to grip the weights with your palms facing your body and your thumb around the bar.

3. Walking Lunges

Walking lunges are a great way to strengthen your core and lower body muscles. This exercise is similar to traditional stationary lunges, but with the added movement of walking forward.

This makes walking lunge a great choice for those looking to improve their balance and coordination, as well as work on all major muscle groups in the lower body. However, because walking lunge also raises your heart rate, it can also be used as part of a circuit training workout. 

Is it safe to do walking lunges every day? 

When it comes to walking lunges, there are two camps of thought: some fitness professionals would advise against doing them every day, while others might say it's OK as long as you're in tune with your body and aware of the potential risks.

If you're considering adding walking lunges to your daily routine, it's important to understand both sides of the argument. Walking lunges are a great way to build lower-body strength and improve mobility. On the other hand, they can put a lot of strain on your knees and hips if not done correctly.

So, what's the verdict? Ultimately, it's up to you to decide whether or not walking lunges are right for you.

4. Cable Kickbacks

Cable kickbacks are a great way to target and strengthen your gluteal muscle. This can be done with a cable machine and an ankle cuff attachment. It also engages the hamstrings, calves, and quads while the abdominal muscles provide support during the exercise. Try stretching your glutes as part of your pre-workout warmup. This move helps loosen up your muscles, increases flexibility, and promotes circulation (which means more oxygen gets delivered to your muscles). It also helps prevent injury by improving your range of motion.

Do we have alternatives?

Cable kickbacks are a great way to target your glutes, but there are plenty of other exercises that can get the job done just as effectively. Glute bridges and donkey kicks are two great alternatives that will help you build strong, toned glutes. Fire hydrants are another great option that targets the glutes while also helping to develop better hip mobility.