There are several exercises you can do for your glutes and thighs to increase muscle definition, strength and power. You can perform most of these exercises with or without external resistance, such as a barbell or dumbbells, and you can do them without the gym. These exercises also strengthen your core in your hip and torso to reduce risk of injury.
Squats
Squats train not only your lower body but also core stability, which includes your torso and shoulder girdle, to keep your spine in place as you move. Stand with your legs about shoulder-width apart with your arms extended in front of your body and your palms facing up. Squat down as low as you can with your torso upright and your knees and feet pointing forward. Exhale and stand straight up. Perform two sets of 10 to 12 repetitions. You can modify the exercise by raising your arms over your head or hold a barbell or a pair of dumbbells in each hand near your shoulders.
Step-ups and Lunges
A step-up is a movement that raises your body to a higher elevation while a lunge is moving your body toward a lower height. Both exercises can identify if one side of your body is stronger or more coordinated than the other side. To do a step-up, put your right foot on top of a stable platform that is about 2 feet off the ground. Exhale and push your right foot against the platform and your left foot against the ground. Raise your body onto the platform and bring your left knee to your ribs. Hold this position for one second and lower yourself back down to the starting position. Perform two sets of five step-ups per leg. For the lunge, stand with your feet together and step forward with your left foot. Lower your body down to the ground until your right knee almost touches the ground. Exhale and step back to the standing position. Perform two sets of five lunges per leg.
One Leg Hop
This exercise works on leg and hip stability and power production in your lower body. Your glutes and thigh work together with your lower leg and torso to keep your balance and alignment as you hop. Stand on your left foot with your right leg bent and your right foot off the ground. Keep your hands near the center of your torso. Hop forward about 5 to 6 inches in front of you, and land gently on your toes and the ball of your foot before your heel touches the ground. Perform 10 hops forward on each foot. After you have finished hopping forward, hop to your left 10 times and then to your right 10 times on your left foot while keeping your body and foot facing forward. Repeat the pattern on your right foot.
Lunge Jump
This exercise works on lower body power in a lunge pattern and core stability in your torso. Stand with your left foot in front of you with both legs slightly bent. Bend both legs until your right knee almost touches the ground. Jump straight up and swing your arms up over your head at the same time. Perform 10 jumps, switch leg position and perform another 10 jumps. Never hunch your back as you do this.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
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