5 lower body exercises to try today
What's the story
Getting a well-defined lower body is a common fitness goal for many. However, focusing on exercises specifically targeting the buttocks can help you sculpt and strengthen this area much more effectively. By adding certain workouts into your routine, you can see amazing improvements in your muscle tone and overall look. Here are five butt-toning exercises, each offering something unique to your fitness journey.
Tip 1
Squats for strength
Squats are essential to build strength in the lower body. They work on several muscle groups, including the glutes, thighs, and calves. To do a squat, stand with feet shoulder-width apart, bend your knees while keeping your back straight, and lower your body as if sitting back into a chair. Aim for three sets of 10 repetitions to start seeing results.
Tip 2
Lunges for balance
Lunges are great for enhancing balance and for focusing on the glute muscles. Start off by standing straight, then step forward with one leg while lowering your hips until both knees are bent at roughly ninety-degree angles. Switch legs with every rep to ensure uniform growth on either side of the body.
Tip 3
Glute bridges for activation
Glute bridges target the butt directly for activation and strengthening. Lie flat on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling by squeezing your glutes tightly at the top of each movement before lowering back down slowly. Do three sets of fifteen repetitions.
Tip 4
Step-ups for power
Step-ups work wonders in building power and endurance in the lower body muscles. Use a sturdy bench or step platform. Place one foot firmly on it while driving through that heel to lift yourself up fully before stepping back down gently with control. Repeat this motion 10 times per leg over three sets.
Tip 5
Donkey kicks for isolation
Donkey kicks are ideal to isolate and strengthen the glute muscles. Start on all fours, hands directly under shoulders. Extend one leg back until it's parallel to the floor, hold for a second, and return to the starting position. Repeat the same eight times for each side, doing two sets in total. This exercise doesn't require any equipment apart from an exercise mat for comfort.