Get toned glutes and legs: 6 exercises that actually work
Effective exercises to shape your glutes (photo: Freepik)
Want to enhance the shape of your glutes and strengthen your legs without going to the gym? Here's a selection of effective exercises you can do at home to see results quickly, reports Health.
Walking lunges
Walking lunges are a dynamic exercise that combines movement with muscle contraction. This exercise works on your balance and activates your leg muscles, especially the glutes.
Take long, wide steps so that the lunge relies on your hips rather than your knees. This helps shift your weight back to better engage the glutes. You can also hold dumbbells for added resistance and intensity.
How to do walking lunges:
- Stand tall with your feet about hip-width apart.
- Step forward with one leg and lower your back knee until it's bent at about 90 degrees, hovering just above the floor.
- Push off with your front leg and step your back leg forward into the next lunge.
- Repeat 8-12 steps on each leg.
Walking lunges (photo: still from video)
Bulgarian split squats with dumbbells
This exercise targets the glutes and quadriceps (front and side thigh muscles), making it excellent for strengthening the upper legs.
How to perform:
- Hold dumbbells and stand in front of a bench or sturdy elevated surface.
- Place the top of your back foot on the bench behind you, keeping your toes pointed.
- Keep your front leg flat on the floor and lower yourself until your front thigh is roughly parallel to the ground, with the back knee hovering slightly above the floor.
- Perform 8-10 reps on each leg.
Bulgarian split squats with dumbbells (photo: still from video)
Romanian single-leg deadlift
Another single-leg exercise that targets the glutes. Focus on technique and choose a moderate weight to feel your glutes working.
How to do it:
- Hold a dumbbell and shift your weight onto one leg, slightly bending the knee.
- Hinge at the hips and lower your torso while extending the other leg back. Keep your back straight and shoulders level.
- Perform 8-12 reps on each side.
Romanian single-leg deadlift (photo: still from video)
Barbell hip thrusts
Hip thrusts activate the glutes more effectively than most other exercises. Always start with a lighter weight and gradually increase.
How to do barbell hip thrusts:
- Sit on the floor with your upper back against a bench, placing the barbell on your hips.
- Engage your core and lift your hips until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top, then slowly lower down.
- Perform 5-15 reps.
Barbell hip thrusts (photo: still from the video)
Squats
Squats engage the quadriceps, glutes, and hamstrings, making them a versatile and effective leg exercise.
How to do squats:
- Stand with your feet shoulder-width apart.
- Engage your core and lower down until your thighs are parallel to the floor.
- Go as low as your mobility allows.
Squats (photo: still from the video)
Leg lifts
This single-joint exercise targets one muscle group at a time. It stimulates the external rotation of the hip glute muscles, helping improve hip range of motion and stability.
Using a resistance band adds constant tension to the glutes.
How to perform at home:
- Lie on your side with your knees and hips bent at roughly 90 degrees. Place a resistance band around your thighs, just above the knees.
- Lift the top knee toward the ceiling.
- Hold for a few seconds at the top, then slowly lower it back down.
Leg lifts (photo: still from the video)
