10 Lower-Body Bodyweight Moves for Stronger Legs & Glutes.
Building strong legs and glutes doesn’t require fancy equipment or weights. With these 10 bodyweight exercises, you can target your quads, hamstrings, glutes, and calves, improving strength, toning muscles, and increasing endurance.
Glute Bridges – Lie on your back with your feet flat and knees bent. Lift your hips towards the ceiling, squeezing your glutes at the top. This move isolates and strengthens the glutes and hamstrings.
Single-Leg Glute Bridges – Perform the same movement as glute bridges, but with one leg extended, targeting each glute individually for an extra challenge.
Donkey Kicks – Get on all fours and kick one leg up towards the ceiling, keeping your knee bent. This move isolates the glutes for a toning effect.
Fire Hydrants – From an all-fours position, lift one knee to the side, keeping your leg bent. This exercise works the glute medius, helping to shape the outer glutes.
Squats – Stand with your feet shoulder-width apart, squat down as if sitting in a chair, and rise back up. This classic move works your quads, hamstrings, and glutes.
Bulgarian Split Squats – Place one foot behind you on a bench or elevated surface. Lower your body, focusing on your front leg to engage your quads and glutes.
Jump Squats – Add a jump to your regular squat for an explosive movement that boosts strength and increases power in the legs and glutes.