Lower Body Blast: 5 Moves for Your Butt, Hips and Thighs

A lot of people sit all day or are all in the car all the time which are not good for the glute and leg muscles. But how to build muscle fast in butt, hips, and thigh areas? It is important for you to improve and make your glutes stronger for better lower body mobility and strength.

It is important to take note while performing glute-related exercises that our bodies move in different directions, not only in one, so it’s fundamental to mimic this at cross training or workouts. In other words, the classic pattern of lunge-squat-repeat is okay, but throwing some plié squats or leg lifts can be a good mix. These are the standard exercises on how to gain weight fast (lean weight) in the lower body areas.

There are five moves (which we will show you in this article) to help ensure you of working out at your best. We recommend you to do each exercise two days per week, in three sets of 12 to 15 to achieve a stronger lower body muscles and glutes:

5 Amazing Lower Body Exercises

1. Plié Squat

Doing plié squats can greatly improve your strength and mobility. Your glutes will thank you by getting seriously low by squeezing those glute muscles.

How to perform:
Stand tall, feet slightly wider than shoulder-width apart, toes pointed out at 45-degree angles. Keep your back straight, knees over toes and your weight in the heels of your feet. Engage your glutes and thighs as you lower into a deep squat until thighs parallel to the ground (or as close as you can get them). Powering through your heels, push up to return to starting position. Repeat.

2. Lateral Step-Out Squat
To fire things up including your hips, glutes, and thighs, perform lateral step-out squat. You can also place a resistance band around your ankles to better achieve resistance in each set.
How to perform: Stand up straight, feet shoulder-width apart. Keeping toes pointed straight ahead and knees over toes, lower into a standard squat. Hold that squat position as you take two steps to your right. Pause, then take two small side steps to your left. Repeat.

3. Plank Leg Lift

Plank is great for toning up your core and shoulders, as well as for your hips, legs, and butt. How to perform: Get into a high plank position on the floor, hands planted under your shoulders, butt down. Engage your abs by pulling your belly button in towards your spine. Squeeze your left glute to lift your left leg two inches off the ground, keeping your leg straight. Tap your left leg out to the side, then back to starting position. Repeat, then switch legs.

4. Fire Hydrant

A killer booty shaper and staple for a dynamic warm-up, be sure to include this in your routine. How to: Position yourself on your hands and knees, in table top position. Engage your abs engaged by pulling your belly button in towards your spine. Keeping your hips pointed towards the ground and leg bent to a 90-degree angle, raise your left knee out to the side as high as you can. Pause at the top, then return to starting position. Repeat, then switch legs.

5. Lying Leg Lift
Hitting all glute muscles in every angle, Lying Leg Lift exercise should not be missed.
How to perform: Lie flat on your stomach, with your forehead resting on your hands. Squeeze your left glute, to lift your left leg and thigh as high off the ground as you can, keeping your leg straight. Pause at the top, then lower back down. Switch legs, repeating 10 times on each leg.

Want to improve your muscles faster? Find about the how to build muscle fast and the benefits of workout supplements at 10XGains.com.