Whether it's summer time or not, having sculpted legs and tight glutes can provide many benefits. The legs and glutes are one of the largest muscle groups in your body, and more muscle means a speedier metabolism. Plus, strong legs and glutes will help you to get more out of your cardio workouts while also making everyday activities, like walking up stairs or walking home from the grocery store, much easier. Add leg and glute exercises to your workout three times per week for a strong, sexy lower body.
90-Degree Lift
The 90-degree lift exercise will strengthen and tone your butt and outer and inner thighs. Stand facing the back of a sturdy chair; place both of your hands on the arms or back of the chair. Your feet should be shoulder-width apart. Keeping your knees soft, bend forward at the hips so that your torso is parallel to the floor. Raise your right leg and lift it up to the side, so that it is as high as your hip and parallel to the floor. Lower the right leg back to starting position for one repetition. Complete 10 repetitions and repeat on the other side.
Squats
Squats are effective at working the entirety of your leg and your butt. Stand with your feet hip-width apart. Bend your knees and lower down, as if you are sitting in a chair. Stop when your thighs are parallel to the floor. Push through your feet to return to starting position. To increase the resistance, hold a pair of five- to 10-lb. dumbbells in your hands.
Lunges
The lunge is a classic leg exercise that works your quadriceps, hamstrings and glutes. Start by standing with your feet together. Step your right foot about two to three feet in front of you and bend your leg to a 90-degree angle, where your thigh is parallel to the floor. Lower your left leg until your knee is right above the floor. Push through your feet to return to starting position. Complete 10 repetitions and then repeat on the other side.
Step Ups with Knee Raise
The step-ups with knee raise exercise will work your glutes, hamstrings, quads, hip flexors and abs. You may do this exercise with a step or a low workout bench; the height of the step or bench will depend on your ability, but it should be at least 12 inches high. Start by stepping up onto the step or bench with your left foot and immediately lift your right leg up and forward, so that the knee is bent and your hamstring is parallel to the floor. Return to starting position by lowering your right leg back to the floor, and then the left. Repeat on the other side for one round. Complete 10 rounds.
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