Gluteus and Thighs – one of the most wanted for women and underestimated for men.
Pressed on time ? but still want to tone up your gluteus and thighs?
Stick with just one-two exercises.
Choose ones that will work the most body parts ( deadlifts , squats, clean and press, muscle ups etc) and/or their variations.
Gluteus and Thighs program recommendations
As always focus on the quality of the given movement and push 75-80% of your maximum rate of effort.
This video demonstrates Suitcase Deadlift in combination with Pistol/Single Leg Squat.
Awesome combo to encourage high levels of neuro-muscular connection and working on your gluteus, thighs and core strength.
Keep the numbers of 5 reps or less and train with the weight that you can perform 7-8 reps when fresh.
Suitcase Deadlift could be easily modified by adjusting the weight of the bar or kettlebell.
Single leg squat on other hand is an advanced exercise that need some time to play with.
We have a tutorial on our YouTube channel that you can use, plus you can always substitute Pistol with some squats or variation of lunges.
When practiced right those exercises will tone up your gluteus and thighs, your core will get stronger, not to mention that your lower back will achieve next level of stability!
So a lot of good stuff with not that much of your time investment:)
Give it a try fro 6-8 weeks. Practice 2-3 week.
Make sure that you warmup before and stretch after !
This training will deliver some soreness – so get the foam roller to use. Trust us – your gluteus and thighs will thank you for that)
We hope your training methods delivering you great results and the physical capabilities of your body that you were craving before!
If not – ether you doing something wrong or simply doing not enough.