Top 7 Glutes and Quads Exercises

Lexi Lutz
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glutes and quads exercises
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Hey there! Wanna grow a bigger booty and get those quads in shape?

Let me share with you my top 7 glutes and quads exercises for a killer lower body workout. These exercises are perfect for anyone looking to build strength, endurance, and shape their glutes and quads.

First up, we have squats. Squats are one of the most effective exercise that targets both the glutes and quads. They are an essential addition to any glute and quad workout routine. 

1. Squats

When it comes to targeting both the glutes and quads, weighted and body weight squats are definitely at the top of my list. Not only do they work multiple muscle groups, but they also engage the core and help with overall balance and stability.

1. Start by standing with your feet shoulder-width apart. 

2. Make sure your toes are pointing forward and your chest is up. 

3. Bend your knees and lower your hips down as if sitting back into a chair. 

4. Keep your weight in your heels and your knees in line with your toes. 

5. Once you’ve lowered down as far as you can go, push through your heels to stand back up.

One of my favorite things about squats is that they can be done with just your body weight, or you can add weights for extra resistance. There’s no pressure to stack on the weight to get an effective squat workout. 

If you’re new to squats, start with just your body weight and focus on proper form. As you get more comfortable with the exercise, you can add weights and increase the intensity of the workout.

Tip: To really target your glutes, try adding in some sumo squats. These involve taking a wider stance and turning your toes outwards, which puts more emphasis on the glutes.

When done correctly, squats can be your secret weapon to toned legs and a super strengthened lower body.

Glutes and Quads Exercises

2. Dumbbell Deadlifts

When it comes to glutes and quads exercises, dumbbell deadlifts are another must-try. This exercise primarily targets the hamstrings, glutes, and lower back, but it also works the quads for stabilization and balance. 

1. Start by standing with your feet hip-width apart and holding a dumbbell in each hand. 

2. Bend your knees slightly and hinge forward at the hips, keeping your back straight. 

3. Lower the dumbbells towards the ground and then push through your heels to stand back up, squeezing your glutes at the top of the movement.

This move is a great addition to any glute and quad workout routine and like any lower body exercise, can be done with just body weight. 

Tip: Keep your chest up and engage your core to prevent rounding your back during the movement.

If you’re new to glute and quad training, start with a lighter weight (or no weight) and focus on your form before increasing the weight. Always warm up before starting your workout and stretch after your cool down to prevent injuries and promote recovery!

Dumbbell Deadlifts Exercise

3. Calf Raises

You might be asking “Lexi, why calf raises as one of the best glute and quad exercises?” 

Yep! While this exercise targets the calves, it also engages the quads and glutes for balance. You’d be surprised how much it can burn!

1. Stand with your feet hip-width apart and lift your heels off the ground, rising onto your toes. 

2. Hold the position for a few seconds before lowering your heels back down. 

3. Repeat for several reps, making sure to keep your core engaged and your weight evenly distributed across both feet.

To increase the difficulty of the exercise, hold a dumbbell in each hand or do the exercise on one leg at a time. You can also try different variations, such as standing on a raised surface or doing the exercise with your toes pointed outward or inward.

“Calf raises are a great low-impact exercise that can be done just about anywhere, making them a convenient addition to any glutes and quads workout.”

4. Reverse Lunges

When it comes to glutes and quads exercises, reverse lunges are another one of my absolute favorites.

1. Start by standing tall with your feet hip-width apart. 

2. Take a step back with one foot and lower your back knee towards the ground, making sure your front knee stays directly above your ankle. 

3. Push through your front heel to stand back up and repeat on the other side.

Reverse lunges are a great addition to any glute and quad training routine. Not only do they target the glutes and quads, but they also work on your hip flexors, which are an important muscle group for stability and mobility. Plus, since reverse lunges are a body weight exercise, they can be done anywhere, anytime – no equipment necessary!

“Reverse lunges are one of my favorite exercises for working the glutes and quads,” says fitness expert John Travers. “They provide a great workout and help improve balance and stability.”

5. Lateral lunge

Lateral lunges involve stepping to the side and bending the knee of the leading leg. This exercise targets your inner and outer thighs, as well as your glutes. 

1. Start by standing tall with your feet hip-width apart. 

2. Step to the side with one foot and bend your knee, keeping your other leg straight. 

3. Push through your heel to stand back up and repeat on the other side.

6. Hip thrusts

Hip thrusts are the perfect exercise for targeting the glutes. 

1. Lie down on your back with your knees bent and your feet flat on the ground. 

2. Lift your hips up towards the ceiling and squeeze your glutes at the top of the movement. 

3. Lower your hips back down and repeat for several reps.

7. Jump Squats

Jump squats are a great way to incorporate cardio into your glutes and quads workout, while also targeting the muscles in your lower body. 

1. Start with your feet hip-width apart. 

2. Squat down and then jump explosively up. 

3. Land softly back down in a squat position and repeat for several reps.

Adding these exercises into your routine will help ensure that you target all the muscles in your glutes and quads. Remember to maintain proper form and start with weights that are appropriate for your fitness level.

FAQ

What are the best glutes and quads exercises?

The top 7 glutes and quads exercises are squats, dumbbell deadlifts, calf raises, reverse lunges, lateral lunges, hip thrusts, and jump squats.

What is the technique for dumbbell deadlifts?

To perform dumbbell deadlifts, stand with your feet hip-width apart and hold a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Lower the dumbbells towards the ground and then push through your heels to stand back up.

How do I do calf raises?

Calf raises are performed by standing with your feet hip-width apart and lifting your heels off the ground, rising onto your toes. Lower your heels back down and repeat for several reps.

What is the technique for reverse lunges?

To perform reverse lunges, start by standing tall with your feet hip-width apart. Take a step back with one foot and lower your back knee towards the ground, making sure your front knee stays directly above your ankle. Push through your front heel to stand back up and repeat on the other side.

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