Leg and butt training at the gym is often very popular, as they help improve your appearance and lose fat fast. There are many exercises that can help you work out these muscle groups efficiently. Let’s see some of them!
Romanian Deadlifts
The deadlift is a very versatile exercise that can be done with an Olympic barbell or dumbbells. For the second case, you must hold a pair of dumbbells in front of you with a dorsal grip, that is, with your palms facing your body. You need to keep your knees almost fully extended for the hip movement to be most effective.
Hip Thrust
This exercise is very simple to perform and offers good results. By simply using a bench, together with a barbell, or resistance band, you'll be ready to engage your glute muscle fibers directly. In this exercise, you can increase the difficulty quickly, although you must never forget to prioritize the technique over the weight.
Bulgarian squat
These squats allow you to exercise your glutes or quads depending on the inclination of your torso when doing them. To do the Bulgarian squat, you need to support one leg on a box or a bench while the other leg will perform the movement. Keeping your torso straight will work your quads while bending over slightly will work your hamstrings and glutes.
Glute Kickback
To perform this exercise, we must have a pulley machine and an ankle brace. The glute Kickback, as the name implies, consists of kicking back slowly and returning to the original position, always leaving the leg without bending.
