Exercises for firm legs and firm butt

The deadlift works the hamstrings, glutes, back and even shoulders and grip strength.

The right execution:

  1. Stand approximately hip-width apart. Bend your knees and push your hips and buttocks back. The knees remain above the ankles and are not pushed forward.
  2. The upper body remains straight and leans forward.
  3. Place your hands in front of or slightly next to your legs.
  4. Gain weight, eg. B. a backpack full of books, a water tank or a kettlebell or a dumbbell, you can hold it in front of your body (see photo).
  5. As you do this, make sure your knees don’t bend inward and your back stays straight.

increase: The single leg deadlift is twice as heavy as the normal deadlift. You can also do the movement with your legs extended. However, this requires a lot of tension in the upper body so that the back is not rounded. Alternatively, once the gyms reopen, you can try the barbell deadlifts. The sequence of movements remains the same, except that the bar is held close to the body.

6. Single leg squat (pistol squat)