If you work out regularly, you’re probably doing exercises that target the thigh, andthe hips. These exercises involve movements aimed at these muscles either to lose extra fat, build muscle mass, or to strengthen and add some flexibility and fitness. This helps the body perform movements with ease and reduces the chance of injuries while walking or running. So let’s highlight some exercises that boost the thigh, andButtocks.
Exercise One: Straight Leg Raise
How to do this exercise:
- Lie down on the floor and keep your arms straight by your side.
- Bend your right leg sharply and place your right foot on the ground.
- Lift your left leg at a 45-degree angle while keeping it straight.
- Lower your left leg back to the starting position.
- Repeat these steps 10 times on each side.
Exercise 2: Floor Sliding Mountain Climbers
How to do this exercise:
- Put a pair of sliding discs on the floor.
- Get into a plank position with your arms straight, shoulder-width apart, and your back and body fully stretched.
- Move your right knee towards your chest as much as you can.
- Switch legs and keep moving for 2 minutes.
Exercise 3: Pigeon Pose
How to do this exercise:
- Lie face down on the floor.
- Lift your upper body off the ground.
- Bend your right leg into a squat while your left leg is stretched out behind you.
- Bend your arms forward and turn your head toward them so your back is straight.
- Try to breathe slowly while doing the exercise.
- Repeat this exercise alternating legs.
Exercise 4: Jump Lunge
How to do the exercise:
- Stand with your feet spaced shoulder-width apart.
- Take a big step forward.
- Jump into the air while switching your leg positions.
- Try to keep your legs bent and parallel to the ground each time.
- Repeat this exercise for two minutes.
Fifth exercise: Bulgarian Split Squat
How to do the exercise:
- Place a bench behind you and make sure it’s level with your knees.
- Keep your back and chest tight.
- Raise your left leg onto the chair.
- Keep your back straight and lower your right knee toward the ground so it's parallel to it.
- Lift yourself back to the starting position.
- Repeat this exercise 12 to 15 times.
Exercise six: Kettlebell Swing
How to do the exercise:
- Place the weight in front of your body.
- Stand up straight with your feet a little apart.
- Keep your back straight.
- Bend your knees to hold the weight with your hands.
- Pull your shoulders back and chest forward.
- Bend your knees and hips, swinging the weight between your legs before raising it back to shoulder level.
- Keep your body weight on your heels.
- Do 60 seconds of this exercise as fast as you can.
Exercise 7: Banded Hip March
How to do the exercise:
- Stand with your feet apart and tighten your body.
- Wrap a small resistance band around your right knee.
- Tighten your abs, lift your knee, and bend it at a right angle so your thighs are parallel to the floor.
- Hold the band with your hands to keep your right leg stable.
- Loosen the band a bit and slowly lower your leg.
- Do 8 reps For each leg.
