Level Up Leg Day With This 30-Minute Glutes and Quads Workout—No Jumping Required

“Take into consideration workouts like squats and lunges—your glutes and quads are each working onerous,” says Kelsey Wells, private coach for the Sweat app. “Your quads assist with knee extension, so once you pair them with sturdy glutes, you are creating a strong basis for strikes like leaping, operating, and lifting.”

When you’re prepared to provide leg day a lift, this 30-minute glutes and quads exercise will problem your decrease physique like by no means earlier than. All you want is a resistance band!

“Robust glutes, sturdy quads, sturdy you!”

Be a part of the motion

When you’re following together with our October 2024 Motion of the Month Membership, these are the strikes for week 4. You’ll do one train every day, Monday by Sunday, for 60 seconds (or 30 seconds on both sides). Repeat for 3 complete rounds.

As a bonus, you’ll be able to observe together with Wells and the full-length exercise beneath! This environment friendly exercise follows Wells’s signature coaching fashion, and consists of seven workouts, that includes an activation, two supersets, and a 60-second burnout to complete.

This is your glutes and quads exercise

1. Fireplace hydrant and lengthen

Present your hips some love and get up your gluteus medius to arrange for the remainder of this exercise. This train targets your glutes and outer thighs, enhancing hip mobility whereas enhancing decrease physique power and stability.

1. Start on all fours together with your knees underneath your hips and your arms underneath your shoulders.
2. Whereas maintaining your proper knee bent, elevate your proper leg out to the facet after which lengthen your leg totally till your thigh is parallel to the ground.
3. Maintain the prolonged place for 1 to 2 counts, participating your glutes and core.
4. Slowly return your proper leg to the beginning place.
5. Repeat for 30 seconds on both sides.

2. Glute kickback pulse

Now that your glutes are warmed up, you will wish to fireplace all of them the best way up. A robust glute activation transfer that isolates and strengthens the glutes, selling higher hip stability and muscle endurance.

1. Begin on all fours with a resistance band looped round your decrease thighs.
2. Exhale as you lengthen your proper leg backward and upward till it is in step with your backbone, maintaining your foot pointed.
3. Inhale and decrease your proper leg barely, then elevate it again into the total glute kickback place, initiating the motion out of your hip.
4. Repeat the motion for five pulses, inhaling for five pulses and exhaling for five pulses.
5. Full 15 seconds on every leg.

3. Glute bridge and open

This glute bridge variation provides a hip-opening part, additional enhancing glute engagement whereas enhancing hip flexibility and pelvic alignment.

1. With a resistance band looped round your thighs, lie in your again. Bend your knees, place your toes hip-width aside, and relaxation your arms by your sides.
2. Press your heels into the mat and squeeze your glutes to elevate your hips off the ground till your physique varieties a straight line out of your chin to your knees, resting in your shoulders.
3. Whereas maintaining your hips raised and glutes engaged, push your knees outward, urgent towards the resistance band.
4. Draw your knees again in till they’re hip-width aside, sustaining management of the motion.
5. Slowly decrease again to the mat.
6. Repeat for 12 reps.

4. Double pulse squat

Really feel the burn, and like it! By including a pulse on the backside of the squat, this transfer will increase time underneath rigidity, boosting lower- physique power and muscle endurance.

1. With a resistance band looped round your thighs, stand together with your toes hip-width aside and your toes pointing barely outward. Clasp your arms in entrance of your chest.
2. Push your hips again, as in case you’re about to sit down right into a chair. Bend your knees and decrease your physique, maintaining your again straight and ensuring your knees are in step with your toes.
3. Decrease your self so far as your flexibility permits, maintaining your weight in your heels and the balls of your toes fairly than in your toes.
4. Push by your heels to increase your legs barely, however do not stand totally—decrease again into the squat in a pulsing movement.
5. After finishing the pulses, push by your heels to completely lengthen your legs and rise up straight.
6. Repeat for 12 reps.

5. Hinge and open

Unlock the ability of your posterior (chain)! This train targets the posterior chain whereas enhancing hip mobility, glute activation, and strengthening your decrease again and hamstrings.

1. Start kneeling together with your knees hip-width aside and your arms prolonged in entrance of your chest at shoulder peak, palms going through inward.
2. Inhale and slowly decrease your torso again towards your heels, hinging solely on the knees and maintaining your backbone in a impartial place.
3. Exhale as you open your arms out to the perimeters, guaranteeing they keep in step with your shoulders.
4. Inhale as you convey your arms again in entrance of your chest.
5. Exhale and elevate your torso again to the beginning place.
6. Repeat for 10 reps.

6. Alternating lunge

What’s leg day with out some lunges? They seem to be a staple for a motive: They enhance stability and coordination, in addition to construct power in your quads, glutes, and hamstrings.

1. Stand together with your toes shoulder-width aside and place your arms in your hips.
2. Inhale and take an enormous step ahead together with your proper foot. As you plant your proper foot, bend each knees to about 90 levels. Your entrance knee must be aligned together with your ankle, and your again knee ought to hover simply off the ground.
3. Prolong each knees and shift your weight to step your proper foot again to the beginning place.
4. Repeat together with your left leg.
5. Proceed alternating between your proper and left legs for 16 reps (8 on both sides).

7. Step faucet

This seemingly easy and simple train will sneak up on you with a strong cardio burnout! Happily, it is a low-impact transfer that additionally helps enhance coordination and stability.

1. Stand together with your toes shoulder-width aside and clasp your arms in entrance of your chest. Bend your knees barely.
2. Conserving your proper knee barely bent, step your left foot straight out in entrance of you.
3. Return your left foot to the beginning place, then step your proper foot straight out in entrance of you, maintaining your left knee barely bent.
4. Proceed alternating between your left and proper foot for 60 seconds.