Muscle and firm your glutes, at home and without equipment, it’s possible! Discover the most effective exercises to refine the lower body and the good advice to follow for a nice silhouette!
For Alex Silver-Fagan, coach for Nike, beautiful legs and beautiful glutes are obtained by doing squats. These exercises can be combined with another type of training or compose a routine in its own right. They are simple and they can be done at home. And the best part is that they don’t take you more than fifteen minutes.
- Classic squats
Start with the squats you already know how to do: the classics.
- Squats raising the leg to one side
Raising the leg to one side works the glutes.
- Sumo squats
This type of squat strengthens the torso and the glutes at the same time.
- “Sumo” squats with arm lift
This will add a touch of cardio to your routine.
- Squats by training the oblique muscles of the abdomen
Your size will thank you.
- Squats with jumps
By performing this exercise, you also tone the arm muscles.
- Squats “legs together”
This exercise prepares your body for the next exercise.
- “Pistol Squats”
It is a difficult exercise with a large weight on the knees. Therefore, do it carefully and don’t lower your body too much. To start, you can do it with a support.
- Curtsey Squats
In this exercise, many muscle groups are involved.
- Single Leg Squats
This exercise remarkably strengthens the calves, hips and glutes.
- Squats with a side step
It is also called “flaming posterior” because the muscles contract a lot.
- Jump squats
This exercise allows the muscles to rest after the previous static position, but it also helps to eliminate lactic acid and add a touch of cardio.
