The glutes and leg muscles are key components of lower body strength and mobility. The glutes, consisting of the gluteus maximus, medius, and minimus, are the largest muscles in the body and are crucial for movements like walking, running, and lifting. The leg muscles, including the quadriceps, hamstrings, and calves, provide power, stability, and balance. Strengthening and toning these muscles not only enhances athletic performance but also improves posture and reduces the risk of injury.
We checked in with Taylor Wilson, founder of Active Recovery Companions and a Certified Personal Trainer (NASM-CPT), James Lujan, a dedicated sports performance coach and the owner of VB Speed LLC, and Dr. James Hook to learn about 11 of the best exercises for your glutes and legs. They revealed that squats, lunges, deadlifts, step-ups, glute bridges, Bulgarian split squats, barbell back squat, dumbbell reverse lunge, barbell Romanian deadlift, cable kickback, and calf raises are the ones to perform.
1. Bulgarian Split Squats
Bulgarian split squats are an excellent exercise for building strength, balance, and muscle tone in the glutes and legs. They offer a challenging workout that improves both lower body strength and functional movement.
"This unilateral exercise targets the glutes, quads, and hamstrings, improving strength and balance," Wilson says.
How to Perform: Stand in a split stance with your rear foot elevated on a bench. Lower your hips until your front thigh is parallel to the ground, then push back up.
2. Dumbbell reverse lunge
Dumbbell reverse lunges effectively engage the gluteus maximus. As you step backward and lower your body, the glutes work to stabilize the hip and control the movement. When you push back up to the starting position, the glutes contract strongly to extend the hip, promoting muscle growth and improving the shape of the buttocks.
As you lower your body and then push back up, the quads work to extend the knee and support the movement. This helps build strength and muscle mass in the thighs, contributing to a more defined appearance.
"Hold a dumbbell in every hand and move up and down with one leg after the other. Performing the lunge with both legs interchangeably ensures proper distribution of the strength of your legs. However, avoid leaning forward or using unequal weights, as it can cause unbalanced development of the leg muscles," Hook says.
3. Barbell Romanian deadlift
By focusing on the posterior chain (the muscles on the back of the body), including the glutes, hamstrings, and lower back, the Romanian deadlift helps create a balanced lower body. This balance is crucial for preventing muscle imbalances, improving posture, and enhancing overall strength and performance.
"Grab the barbell using both hands and lift it up gradually while leaning forward. The exercise is effective in strengthening your hamstrings and glutes. However, you should avoid uncontrolled movements or curving your back," Hook reveals.
4. Cable kickback
Cable kickbacks are a low-impact exercise that places minimal stress on the knees and lower back compared to some other lower body exercises. This makes them suitable for those who are recovering from injuries or looking to reduce joint strain while still effectively working the glutes.
"Cable kickback is also useful in giving your legs strength and keeping them toned. The workout involves standing while facing the pulley machine, bending your knees, and leaning forward. Then, kick one leg back 10 times and then exchange it with the other leg. The exercise is effective in strengthening your upper gluteal muscles, which is effective in building strong, toned leg muscles," says Hook.
5. Calf raises
Performing calf raises, especially on one leg at a time, can help improve balance and stability. This is because the exercise requires you to control and stabilize your body weight on the balls of your feet, engaging the stabilizing muscles in the lower legs and core.
"Calf raises strengthen calves," says Lujan. "Hold dumbbells and raise your heels off the floor while keeping knees straight or slightly bent. Hold, lower back down. Perform higher reps, around 15-20."
6. Squats
Squats are highly effective for targeting both the glutes and leg muscles due to their compound nature, meaning they engage multiple muscle groups at once.
"Squats target the glutes, quads, and hamstrings, promoting overall leg strength and muscle definition," says Wilson.
How to Perform: Stand with feet shoulder-width apart, keep chest up, and lower body as if sitting back into a chair, ensuring your knees don’t pass your toes. Return to standing.
7. Lunges
Lunges are helpful for engaging the gluteal muscles, especially the gluteus maximus. Lunges place a significant emphasis on the quadriceps, the large muscles at the front of the thighs.
"Lunges work the glutes, quads, and hamstrings while also improving balance and stability," Wilson notes.
How to Perform: Step forward with one leg, lowering hips until both knees are bent at a 90-degree angle. Push back up to the starting position and switch legs.
8. Deadlifts
Deadlifts are a powerful exercise for building a strong, balanced lower body, with particular emphasis on the glutes, hamstrings, and overall posterior chain.
Wilson says, "Deadlifts strengthen the hamstrings, glutes, and lower back, contributing to overall muscle tone and stability."
How to Perform: With feet hip-width apart, hold a barbell or dumbbell in front of your thighs. Hinge at your hips, lowering the weights while keeping your back flat, then return to standing.
9. Step-Ups
The quadriceps, located at the front of your thighs, are heavily involved in step-ups. As you push through your leading foot to lift your body onto the step, the quads contract to extend the knee. This action helps build strength and muscle mass in the thighs, contributing to a toned and defined appearance.
"Step-ups primarily target the quads and glutes, enhancing leg strength and endurance," he shares.
How to Perform: Step onto a sturdy platform with one leg, driving through your heel to lift your body up, then step back down. Repeat on the other leg.
10. Glute Bridges
Glute bridges are a low-impact exercise, making them suitable for people of all fitness levels, including those recovering from injuries or with joint concerns. Despite being low-impact, they effectively target and strengthen the glutes and other lower body muscles.
"This exercise isolates the glutes and helps in building a stronger, more defined backside," Wilson notes.
How to Perform: Lie on your back with knees bent and feet flat on the floor. Lift hips towards the ceiling, squeezing your glutes at the top, then lower back down.
11. Barbell Back Squat
Barbell back squats are a compound exercise that engages multiple muscle groups simultaneously. This comprehensive engagement helps improve overall leg strength, endurance, and functional fitness, which is beneficial for various activities and sports.
"The perfect way to do the squat is by setting a barbell with selected weights. Start by standing underneath the barbell with your feet shoulder-width apart. With both hands, grab the barbell and move up and down while maintaining natural curvature. If you don't have the normal curvature, you are likely to experience back pain at night," says Hook.
