Exercising your legs and glutes frequently can help you improve your speed, endurance, balance, and strength in various sports. In this sense, by performing a 10-minute routine for legs and buttocks you can improve both your physical appearance and your performance in general .
Similarly, due to the characteristics of some exercises, you can train your body in a comprehensive and practical way. In addition, they can help prevent potential injuries from falls by improving the stability and strength of the lower muscles of your body. Train with this 10 minute routine for legs and glutes and improve your sports performance!
10 minute routine for legs and glutes
This routine will help you exercise your lower body muscles to increase your stamina, strength, and balance in sports or commuting . Likewise, it can help you improve your cardiovascular health and your mobility in general.
Squats, an exercise that you cannot miss in your 10-minute routine for legs and buttocks
Squats are one of the most practical and simple exercises to exercise without the need to buy expensive equipment . In this way, you can include this exercise in your 10 minute routine for legs and buttocks, and tone this part of your body.
Steps to perform squats
- Stand with your back and legs straight , and your arms on either side of your body. Also, your feet should be the same distance from your shoulders.
- Slightly bend your knees so that they are above your feet, without exceeding them. Likewise, your back should remain straight and slightly inclined towards the front.
- Extend your knees again , return to the starting position and repeat several times.
Duration of exercise: 60 seconds.
Jump squat
The jump squat is a variant of the previous exercise that can help you improve your explosiveness and balance . Also, as with regular squats, you can exercise your legs and glutes and tone them easily.
Steps to perform jump squats.
- Stand with your back and legs straight as in the previous exercise.
- Bend your knees and squat as you normally would.
- Get momentum and jump as high as possible by stretching your legs.
- Get on the balls of your feet when landing to avoid possible heel damage.
- Repeat several times .
Duration of exercise: 60 seconds.
Combination lunges or lunges
This type of lunge can help you exercise your glutes, quads, and hamstrings in a practical way . In this sense, by including this exercise in your 10-minute routine for legs and glutes, you can easily strengthen the lower muscles of your body.
Steps to perform combination lunges
- Stand up and place your heels below your shoulders . Likewise, your back should remain straight.
- Step forward with your right foot and try to keep your balance.
- Bend your knees so that a 90 degree angle is formed between your legs . In this way, your right knee should bend in the opposite direction to the ground and the left knee in the direction of this, but without touching it.
- Straighten your legs and step back with your right leg .
- Bend your knees again and do the exercise several times.
- Repeat exchanging the foot with which you start the exercise.
Duration of exercise: 45 seconds each repetition.
Side lunges with toe touch
Side lunges are a variation on this exercise that can help you strengthen your glutes, quads, hamstrings, thighs, and calves . Consequently, this exercise is ideal for any 10-minute routine for legs and glutes, as it allows you to train them comprehensively.
Steps to perform side lunges
- Stand with your sword straight and your heels shoulder-width apart. Likewise, your back should remain straight during the exercise.
- Take a step to the side with your right leg .
- Bend your right knee perpendicular to your body . In this step your left leg should remain stretched towards your left side.
- Straighten your right leg again and place your foot below your shoulder.
- Take a step to the side with your left leg .
- Bend the knee on your left side perpendicular to your body . Likewise, the leg on the opposite side should remain straight towards the right side of your body.
- Return to the starting position and repeat several times.
Exercise duration: 70 seconds.
Bridge or hip lift
The bridge, also known as a hip lift, is a practical exercise that can help you exercise your lower body in a holistic way . Therefore, by including it in this 10-minute routine for legs and glutes, you can strengthen the muscles in this part of the body.
Steps to make the bridge
- Lie down facing up and with your arms stretched out at the sides of your body.
- Bend your knees so that your legs are at an angle of about 45 °.
- Compress the muscles of your abdomen, buttocks and legs, and lift your hips supporting yourself with your feet and shoulders . In this step your hips and shoulders should form a sloping straight line.
- Lower your hips again so that they rest on the floor.
- Repeat several times from the starting position.
Duration of exercise: 60 seconds.
Combination Limb Raise – The Perfect Workout In Any 10 Minute Leg And Glute Routine
This exercise, also known as Bird Dog Crunch , is one of the most dynamic that can help you exercise your limbs and core . Therefore, it is ideal for any 10-minute routine for legs and glutes, as it can help you to strengthen them in a comprehensive way.
Steps to perform the combined limb lift
- Lie on your stomach supporting your body with your arms extended and your knees bent . In this step you should keep your back straight and your hands and knees under your shoulders and hips, respectively.
- Inhale deeply and extend your right leg and left arm so that they are parallel to the ground.
- Exhale, compress your abs, and try to bring your right knee closer to your left elbow .
- Extend your arm and leg again as you inhale and repeat several times.
- Swap your legs and arms , and perform the exercise the same number of times.
Duration of exercise: 40 seconds.
Climbing a step or bench
Stepping up a step is an exercise that can help you improve your balance and the overall strength of your lower extremities . In this way, you can include this practical exercise in your 10-minute routine for legs and buttocks and take advantage of its benefits.
Steps to climb a step
- Stand in front of a rigid step or bench fixed to the ground . In this step your back and legs should remain straight and your shoulders back.
- Bend one of your knees and rest your foot on the top surface of the step or bench.
- With the help of the bent leg, push your body up and fully lean on the bench or step .
- Bend your knee again and place your other foot on the ground .
- Return to the starting position and repeat, swapping the leg of the initial movement.
Duration of exercise: 60 seconds.
Jump to the box
The box jump is a common CrossFit exercise that can help you improve your explosiveness, balance, and lower body muscle strength . Also, this exercise can help you burn calories and improve your speed. For this reason, including it in the 10-minute routine for legs and buttocks will help you train comprehensively.
Steps to make the jump to the box
- Stand in front of a bench, step, or box . In this step you must keep your back and legs straight.
- Slightly bend your knees and jump onto the top surface of the bench .
- Jump back and put your feet back on the ground . When falling you must support yourself on the balls of your feet to avoid ankle injuries.
- Repeat several times from the starting position.
Duration of exercise: 60 seconds.
Burpee with jump
The burpee is a dynamic exercise that can help you train your strength, explosiveness and endurance in a comprehensive way . In this way, by including it in your 10 minute routine for legs and glutes you can also exercise your arms, pecs and abs.
Steps to perform the jump burpee
- Stand with your heels together and your back straight.
- Bend your knees and touch the ground with your hands .
- Supporting your arms, push your legs back in such a way that they are extended again. In this step your body should be supported by your hands and feet.
- Bend your elbows and try to bring your chest closer to the ground .
- Stretch your arms again and compress your abdomen and buttocks.
- Bend your legs and bring your knees to the front of your body .
- Stretch your legs and jump as high as you can . In this step you can stretch your arms up and touch your hands. In addition, when falling you must support your body on the tips of your feet to avoid injuries.
- Repeat from the beginning several times .
Exercise duration: 70 seconds.
recommendations
This 10-minute leg and glute routine can help you tone and progressively improve your strength and endurance. However, it is not recommended to train every day, as your muscles will need to recover from the effort exerted . Therefore, it is best that you exercise 2-3 days a week by doing the exercises correctly to get the most out of their benefits.
In the same way, you must keep your back straight to avoid generating unnecessary tension in the muscles that can affect your health. In addition, in jumping exercises you must support yourself on the tips of your feet to avoid possible injuries to your ankles . Likewise, if you want to increase the intensity of the exercises, you can use discs, bars or dumbbells to vary the weight and the level of demand.
