7 Exercise At Home Legs And Glutes
At home friendly leg & glute workout! You can add weigh to any of these movements if you have access. If not, focus on form & mind muscle connection!
Hip thrust - 3 sets of 10 reps. Next video shows an alternative more challenging modification ➡️
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More challenging modification - Single leg hip thrust - 3 sets of 10 reps each leg
Kneeling kickback - 3 sets of 10 reps each leg. You can also add a loop band around your knees! Next video shows an alternative standing version ➡️
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Alternative - standing kickback - 3 sets of 10 reps. Add a weight in the crux of your knee for more of a challenge!
Kneeling fire hydrant - 3 sets of 10 reps each leg. You can also add a loop band around your knees! Next video shows an alternative standing version ➡️
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Alternative - standing fire hydrant - 3 sets of 10 reps each leg. Hold a weight against the outside of your thigh for an added challenge!
Heel elevated squat - 3 sets of 10-12 reps. Hold a weight at your chest for an added challenge
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Leg elevated squat - 3 sets of 10-12 reps each leg. Play around w/the height of elevation (pictured is high tbh but I don’t have a shorter bench 🙈)
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Step up - 3 sets of 10-12 reps each leg. Hold a weight at your chest or two weights at your sides for an added challenge!
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Extended glute bridge - 3 sets of 10 reps. Add a weight on your hips for an extra burn!
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