Strength training is obviously a smart and efficient way to earn strong curvy legs and glutes. Lunges, squats, leg press, hamstring curls, and lateral gait are exercises you can lean to for fantastic results. However, single-focus strength training isn’t the only way to build powerful muscles that look and feel fabulous. Many cardio training options can also do the trick if you choose to work at an intense pace!
Cycling is tops. Need proof? Check out the folks cruising around town in their fancy cycling kits (spandex outfits), they’re lower bodies are often pretty powerful. However, for a ton of reasons, cycling outside isn’t for everyone. And today, cycling indoors on studio bikes is easier than ever. Bring one home, get yourself a pair of padded shorts, find an instructor to follow on your favorite app, and go for a ride!
The Gauntlet. Yep, this rotating staircase was perfectly named. As you climb actual steps over and over, your glutes, quads, and calves might scream for mercy. That’s not supposed to scare you, it’s supposed to inspire! Jump on this powerful machine (usually only found at fitness centers because of its size,), start with a few minutes, and build up gradually. It’s tough, but that’s why the results are so fabulous.
Box Jumps. Yep. I said it. Box Jumps. This functional fitness training move could sit in both the serious strength and cardio categories with good reason. You’ll squat down low, jump real high (on to the box) and repeat. Box Jumps are a mega booty and quad blaster which also gets your heart rate going in a hurry. Just find a box with a height no higher than your knees, and never jump with weights in your hands.
Stadium Stairs. If you live near a high school, collegiate, or professional sports stadium, waste no timing getting to it. Plan to walk up and down the stadium steps or actual bleacher seats. The steeper the incline of your steps, the greater it will impact your glutes and quads. The bigger the stadium, the bigger the workout. Start slow and take simple precautions to make sure you’re training safely. Do not run. Do not step on slick wet metal seats after rain. Move up and down at a slow methodical pace, keeping your eyes on each step in front of you.
Soccer. Once again, if you need proof that soccer yields great legs … check out the stems on those playing at the park on Saturdays. It’s not complicated. One of the reasons soccer players have strong legs and glutes is because they tend to move about in a semi-squat position with their knees bent. Whether they’re dribbling, passing, or just doing footwork drills, keeping their knees soft ensures their quads and glutes are constantly engaged. Do the same!
Martial Arts. While activities like Karate and Taekwondo work your entire body, the stationary fighting stance usually involves a soft squat and a commitment to aggressive kicking will work your lower body at all angles. While front kicks, crescent kicks, and roundhouse kicks target hip flexors, sidekicks require extra effort from the glutes.
Whether you get a health science degree online, hire a trainer, or just scoop up information from friends … it’s important to continue expanding your horizons in fitness. If you stay consistent with frequency, variety and varied intensity, your body will have no choice to respond.
