Legs and Glutes: 5 best exercises (inglês)

Os melhores exercícios para pernas e glúteos

Legs and Glutes: 5 best exercises (inglês)

Os melhores exercícios para pernas e glúteos

These are the 5 best exercises for Legs and Glutes, using just your own body weight and can be done anywhere. In fact, we will not stop here, we will also mention what are the best pieces of clothing to practice these exercises.

Training legs doesn’t have to be a sacrifice anymore

First, before starting the exercises, we recommend a quick walk, between ten to fifteen minutes, in order to warm up the body. Our set “Be You Legging” and “Be Real Top” (find it here) are great choices to give you extra strength to get out and about to train.

The Best Exercises to Strengthen the Legs and Glutes

To get your glutes stronger and more defined, a good type of exercise is the squat. This also contributes to good body posture. According to the article “Boa Forma” by the “Grupo Abril”, to do these exercises correctly you must:

Squat (Quadriceps and Glutes)

Pernas e Glúteos: os 5 melhores exercícios
Image – Caio Mello/BOA FORMA

On image A you can see the starting position, with your legs apart, spine erect, feet facing outwards to distribute the body weight evenly on the soles of your feet, abdomen and glutes contracted and arms extended at shoulder height.

Then, just like on image B, you must flex your knees to form a 90-degree angle and return to the starting position.

Repeat this movement several times.

We know you might feel uncomfortable when squatting, however, we give you the ideal solution. The “Be Unique” shorts (find here) guarantee total opacity so you can feel safe when squatting.

Recommendation: 4 sets of 12 to 15 reps per set.

Lunge (Quadriceps and Glutes)

Pernas e Glúteos: os 5 melhores exercícios

Image – Caio Mello/BOA FORMA

According to image A, maintain the posture of the first exercise, but this time with parallel feet. Take a step back and bend the front knee to form a 90-degree angle. Keep your arms extended to help balance your body.

Then, on image B, stretch the front leg and raise the back leg to your hip level.

Repeat this movement several times.

Recommendation: 3 sets of 12 to 15 reps per set, alternating the leg.

Modified Stiff (Posterior Thigh and Glutes)

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Image – Caio Mello/BOA FORMA

Following image A for the starting position, you must maintain the posture from the second exercise but this time with your legs hip-width apart.

Next, like shown on image B, raise your left leg back and lower your torso forward, bending your right knee and supporting your left hand on the floor. The right hand is raised to shoulder height to help balance.

Repeat this movement several times.

The Modified Stiff exercise requires flexibility, coordination and strength of multiple muscles. Our “Be Unique” shorts (find here) are a great choice for this exercise, because when your body is in a more flexible position, they stay in place, preventing from slipping down and causing any kind of discomfort.

Recommendation: 3 sets of 12 to 15 reps per set, alternating the leg.

Side Leg Lift (Side Thigh and Glutes)

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Image – Caio Mello/BOA FORMA

In the next exercise you must lay down. As you can see on image A, you must lay on your side, keep your bottom leg at a 90-degree angle and bottom arm extended upwards, while supporting your top arm on the floor and your top leg straight forward. Also, you must contract your abdomen and glutes.

Then as shown on image B, raise your leg and return to the starting position without touching the ground.

Repeat the movement several times.

Recommendation: 3 sets of 12 to 15 reps per set, alternating the leg.

Single-Leg Bridge (Posterior Thigh and Glutes)

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Image – Caio Mello/BOA FORMA

Finally, we are almost done. Still, we have one more important exercise.

As in image A, you must lay on your back, heels in line with your knees, flat arms on the floor and leg extend upwards.

In conclusion, following image B, contract your glutes and raise your pelvis, detaching the glutes and lower back from the floor, keeping your knee bent.

Repeat this movement several times.

Recommendation: 3 sets of 8 to 12 reps per set, alternating the leg.

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