10 Exercises To Tone Your Legs and Butt
To begin, stand tall take a big step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Returning to standing by pressing your right heel into the floor and bring your left leg forward to complete one rep. Alternate legs, and step back with right leg Perform 3 sets of 10 lunges per day for maximum
Lift, firm, and strengthen with these effective moves. Spice up your typical butt workout with any (or all!) of these 10 challenging moves. Learn how to master your form with the Images below, then go forth and get your glute on.
Areas trained: glutes, quads, hamstrings, lower back
This exercise targets your glutes, quads, lower back, and hamstrings. People often overlook it as they think that only muscle-bound advanced lifters can do. This exercise is great for weight lifters at any level and will help you develop practical strength which will make you look great and make it easier to perform the daily lifting tasks.
Place your feet shoulder-width apart. Bend at the knees while driving your hips back. Keep your chest up and your core tight. Remain in a squat stance as you forcefully push off the ground, jumping to the right side. Check your form then repeat, jumping to the other side. Keep alternating between sides. This exercise will work your quads and glutes. Stand in the same start position as a squat. First do a regular squat, later engage your core and jump up. When you land, lower your body and return it to the squat position again.
Reverse Lunge With Twist
Start by standing up straight with feet about hips-width apart and hands clasped at chest height. Take a large step forward with your left foot and bend both knees 90 degrees, keeping your shoulders over your hips. Twist from the waist to turn your upper body to the left as far as you can without compromising your balance. Twist back to center, then step your left foot back to starting position. Repeat on the opposite side, this time twisting toward the right. Come back to starting position to repeat one rep, and continue to alternate sides.
Marching Glute Bridge
Start lying flat on your back, your knees bent and your feet should be about hip-distance apart with your heels a few inches away from your butt. Lift your hips up. This is your starting position. Keeping a 90-degree bend in your left knee, lift your left foot off the floor until your left knee is above your left hip. Return your left foot to the ground and then repeat with your right leg.
Single-Leg Glute Bridge
Lie on a flat surface with your knees bent and both feet planted on the ground. As you raise one leg straight in the air, thrust your hips off of the ground, creating an arch in your lower back.
Be sure to drive through the heel of your foot in order to contract the hamstrings and glutes as you lift off of the ground.
Standing, lunge forward with left foot, bending knees 90 degrees. Jump as high as you can, swinging arms overhead and switching legs in air. Land with arms by sides and right foot forward, immediately bending knees. Continue quickly alternating sides.
Stand on your left foot and lift your right knee to hip height in front of your body. Reach your torso forward as you extend your right leg behind you. Keep your standing leg slightly bent as your torso becomes parallel with the floor. Extend your arms overhead to help with balance. Pause for a second, then reverse the movement. Don’t forget to do both sides.
Stand with dumbbells grasped two sides facing side of bench. Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs
Stand with your feet approximately 24 to 36 inches apart. Keep your head up and your spine lengthened so there is no curve in your back. Inhale, bend your knees and lower your hips behind you to a comfortable depth or until your thighs are parallel with the floor. Prevent your knees from moving forward beyond your toes.
To begin, stand tall take a big step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Returning to standing by pressing your right heel into the floor and bring your left leg forward to complete one rep. Alternate legs, and step back with right leg Perform 3 sets of 10 lunges per day for maximum result.