Quick Workout Sports

Health & Fitness : Exercises for Glutes and Hamstrings

The key ingredient to losing weight in any part of your body is to exercise, EXERCISE AND MORE EXERCISE! Burning calories whether it be in the gym or out in nature is the only way you’ll notice result and achieve slimmer legs and strengthen your glutes. But please don’t go out and over train, it is vital you do some sort of cardio 3 to 4 times a week but remember to have rest days in between to help your muscles grow.


The Squat Exercise

  1. Stand with your feet hip-width apart with your toes pointed slightly outward.
  2. Bend your knees and push your butt and your hips out and down behind you as if you were sitting into a chair.
  3. Come down until your thighs are below parallel to the ground, or as far down as you can get them.
  4. Straighten your legs and squeeze your butt to come back up.


Half Hour Run

You can choose to run both indoors or outdoors, as long as you devote a half hour solid run (that doesn’t mean running down your road to the nearest takeaway). If running a sweat isn’t you’re thing, then consider an hours swimming session or even cycle.  Again this is an exercise you should be doing at least 3 times a week.


  1. Keep your knees aligned, front knee must be over your shoe and back knee pointing down.
  2. Keep your knees, hips and shoulders all facing forward.



  1. Your feet should be shoulder width apart
  2. With the balls of your feet under the bar, and your toes pointing forward
  3. Bend your knees while keeping your back straight
  4. Keep your hips back but not down.
  5. Have your hips at around 45 degrees to the ground.

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