10 Exercises to Train Your Legs and Glutes

With these leg exercises, you can create the ultimate leg day.

 

Why Train Your Legs?

Besides enhancing the appearance of the female body with beautiful legs and glutes, leg training offers numerous other positive effects. Training your legs contributes to good stability.

Often, when you train your legs, you're not only working your legs and glutes but also engaging your abdominal muscles with certain exercises. This contributes to overall body balance and, of course, a great appearance.

 

The Best Exercises Listed:

The Barbell Squat
A workout you can't miss in your leg and glute routine is the Barbell Squat. The Barbell Squat targets your glutes (gluteus maximus), hamstrings, hips, and quadriceps. Additionally, it also works your abs, calves, and back muscles.

How to do the Barbell Squat: Stand under the barbell and pull your shoulder blades back. Let the barbell rest on your shoulders, not your neck. Lift the weight from the rack and take a few steps back. Position your feet slightly wider than shoulder-width apart. Take a deep breath and hold it. Tighten your glutes and core, then lower yourself by moving your hips down first, followed by your knees. Your knees should move forward and outward over your toes. The deeper you go, the better, but aim for at least a 90-degree angle. Keep tension in your body and exhale as you come up. Inhale again, maintain tension, and perform the next repetition.

 

Bulgarian Split Squat
The Bulgarian split squat is perfect for your glutes, hamstrings, and quadriceps. With the Bulgarian split squat, you train your legs individually. Hold two dumbbells in your hands. Place one foot on a bench for stability and take a large step forward with the other foot. The further your foot is, the more you train your glutes. The closer your foot is, the more the exercise targets your quadriceps. Once in position, bend your front knee to at least 45 degrees and push yourself back up with your front foot. Actively push your knee outward to prevent injuries and use your back leg only for balance.

 

Single Leg Curl
The single leg curl focuses on your hamstrings and slightly on your glutes. You can use the leg curl machine for one or both legs. I prefer using one leg because it helps maintain better tension. How to do the exercise: Lie face down on the leg curl machine. Ensure your heels touch the padded lever and the bench supports your thighs. Raise the lever with one leg by bending your knees, then slowly lower it and repeat with the other leg. For extra difficulty, hold the lever up for a few seconds before lowering. If you experience knee discomfort, adjust the lever position or try the seated leg curl machine.

 

Romanian Deadlift (RDL)
The Romanian deadlift is an excellent leg exercise for your hamstrings and glutes. You can do this exercise with a barbell or dumbbells. I prefer using dumbbells. Hold two dumbbells and slightly bend your knees. Engage your core, keeping your back and hips straight. Push your hips back while slowly lowering the dumbbells. Lower them until you can't go further without rounding your back. Once you reach your limit, bring the weights up by squeezing your glutes.

 

Goblet Squat
The goblet squat is a good exercise for all leg muscles and is suitable for people who prefer not to train with heavy weights. Hold a dumbbell or kettlebell in front of your chest. Push your hips back and your knees outward as in the barbell squat. Keep your core tight and your back straight. Squat as deep as possible, hold briefly, then rise again.

 

Lunges
Lunges are a great exercise for your glutes, quadriceps, and hamstrings. You can perform lunges stationary or walking across a room. This exercise can be done with a barbell, dumbbells, or kettlebells. Hold a dumbbell or kettlebell and stand upright. Step one foot back and the other forward. Lower yourself until your knees bend at 90 degrees, then rise again. This completes one repetition. Switch legs after finishing your reps.

 

Hip Thrusts
Hip thrusts are excellent for training your glutes, as well as strengthening your hamstrings, lower back, and abs. The hip thrust is a perfect booty builder. Sit on the ground with a bench behind you and a barbell over your hips. Position your feet so they're slightly farther than your knees. Support your upper back and shoulders on the bench, engage your core, inhale deeply, and lift your hips. Exhale at the highest point, hold for a few seconds, then lower back down. Keep your core tight and maintain tension in your glutes for best results.

 

Leg Extension
The leg extension targets your quadriceps and is performed on a leg extension machine. You can use both legs simultaneously, but I prefer using one leg at a time to maintain better tension. Sit on the leg extension machine with your ankles against the padded lever. Adjust the backrest so you sit upright or slightly leaning forward. Use your thigh muscles to extend your legs, hold for a few seconds, then lower back slowly.

 

Calf Raises
To train your legs, don't forget your calves. You can use the squat or smith machine for this exercise. Place the balls of your feet on an elevated surface with your heels hanging off. Lower your heels below your toes, then rise onto your toes. Hold for a few seconds at the top, then slowly lower back down.

 

Good Mornings
Good mornings are a great exercise to warm up your legs and train your glutes and hamstrings. Hold a barbell without weights on your shoulders. Engage your core, keep your back straight, and bend at the hips. Lower your torso in a straight line until you feel tension in your hamstrings. Continue lowering until you can't go further, ensuring your back stays straight. Rise back up. Be cautious with the weight to avoid injuries, focusing on proper form.

 

Pistol Squat
The pistol squat is a challenging exercise requiring balance, strength, and flexibility. Stand with your feet close together and lift one foot off the ground. While keeping one leg in the air, squat down with the other leg. Swing the airborne leg forward and keep it elevated. Rise back up by pushing with your standing leg.

 

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