Many men skip out on working their legs, but this is a big mistake as strong legs can improve athletic performance and overall physique, as well as increase fat loss. The glutes in particular are very important because most sports require strength and explosive movements through the hips, with the glutes being the primary muscle used in these instances. Because the glutes are the largest muscle in the human body, working these muscles will increase fat loss as they will need lots of energy to fuel their movements.
Floor Bridge
The floor bridge utilizes what is known as isometric contraction. This type of contraction is one in which the muscle contracts and holds, rather than going through phases where the muscle shortens and lengthens. Using isometric contraction exercises helps to break up the monotony and avoid training plateaus. Lie down on the floor with your feet flat on the floor, hands down at your sides. Drive your hips up through the heels and focus on squeezing your butt. When your hips make a straight line with your knees and shoulders, stop and hold for 30-seconds. Be sure not to arch your back during the exercise.
Side Lunge
The side lunge is a variation of the standard lunge that requires strength and power. Stand up tall and take a large stride to your right. As your foot lands, allow the right knee to bend and transfer your weight to your right. The left leg should stay straight as you squat laterally. Let your right shoulder, hip, knee and ankle make a straight line, then push off explosively with the right leg to return to the starting position. Repeat the exercise to the left.
Squat
The back squat is, and likely will remain, one of the best leg exercises ever created. Start with the barbell placed on the upper back muscles, resting just below the base of the neck. Keep your back straight, bend your knees and squat down. Keep your weight centered over your feet as you perform the exercise. To maximize the amount of glutes used in the exercise, squat down as far as you feel comfortable without any soreness in the knees or back. Contract your abs as you begin the standing phase of the exercise.
Stiff Leg Deadlift
The stiff leg deadlift is a variation of the standard deadlift that focuses more on the hamstrings and glutes. Stand with your feet hip-width apart and grip the barbell about shoulder-width apart. Keep a slight bend in the knees as you flatten out your back. Engage your abs and focus on lifting the bar with your hamstrings and glutes. Stand up tall and squeeze your glutes. On the way back down, keep the back flat, and your weight on your heels so that your legs are supporting the weight, not your low back.
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