4 EXERCISES FOR HIPS, GLUTES AND THIGHS

| October 25, 2023 | Bodybuilding and Fitness Nutrition | No Comments

A strong and toned lower body not only enhances your physical appearance but also improves your overall strength and stability. If you’re looking to target your hips, glutes, and thighs, incorporating specific exercises into your workout routine is key.

In this article, we will explore four non-generic exercises that effectively engage and strengthen these areas. Get ready to sculpt and tone your lower body for a more confident and powerful stride.

Glute bridge

  • Lie on your back on the floor.
  • Keep your hands at your sides and knees bent, with your feet shoulder-width apart and flat on the floor.
  • Place a resistance band between both legs and under the knees.
  • As you exhale, gently lift your hips off the floor, keeping your back straight.
  • Keep your hips raised for a few seconds.
  • Inhaling, slowly lower your hips to the floor.
  • Do 2 sets of 20 repetitions.

Lateral leg raises

  • To begin this exercise, you must first lie on your right side with both legs straight and your right arm on the floor.
  • Next, exhale and then lift your left leg as high as you can, keeping your leg straight. Then inhale as you slowly lower your leg back to the starting position.
  • Do 20 repetitions and then change sides. Do two sets per side.

Side Lunge

  • Stand with your feet and knees together.
  • If it’s comfortable, hold a pair of dumbbells.
  • Take a big step with your right foot to the right side.
  • Slowly lunge toward the floor, not letting your right knee extend past your toes and keeping your left leg relatively straight.
  • Now, push off with your right foot to return to the standing position.
  • Repeat the same process with the other side.
  • Try to do 2 sets of 20 repetitions on each side.

Lunge with Leg Raise

  • The first step you should take is to start by grabbing a dumbbell in each hand.
  • The second step is to take a wide step with your left leg and lower yourself into a lunge position and then keep your back straight, chest lifted, and front leg bent at a 90-degree angle.
  • The third step is to push with the back leg (with the weight on the heel), while straightening the front leg.
  • And then slowly balance on one leg, lowering the dumbbells and chest toward the floor, making sure to keep your abs tight and your back straight.
  • And the fourth step is that from this position you have to return to the standing position and repeat the entire movement by stepping out into a lunge with the left leg.
  • You have to repeat it for 60 seconds, alternating legs each time.