Powerful glutes and quad muscles are a common fitness goal most women would have as it will boost physical appearance, as well as overall power and sports prowess. The important thing to understand is that these muscles groups are best developed through appropriate selection of activities which target them. Most people might be interested in how to get bigger legs on females hence they must know that there are many fantastic workouts in regards to glutes and quads that will assist one in attaining strength, power, and definition.
Squats
When it comes to lower body, squats are the key part of any routine since they are known to be effective at incorporating the glutes and the quads. Not only that this compound movement can help develop muscle, it will also increase the balance and flexibility. In order to execute a squat position, place feet shoulder-width allowing slight toe out.
Pull your chest up and straighten your back then bend your knees and push your hips back as you would sit in a chair. Bend down to a point where your thighs are at the plane of the ground then use your heels to come back to the original position. To increase the resistance, you may put a barbell over your shoulders or you may hold the dumbbells on each side. In order to make your workouts interesting and challenging, you can vary squats in few ways.
Lunges
Lunges are yet another amazing exercise and target the glutes and the quads besides hitting the hamstrings and the calves. They enhance balance, strength of lower body and coordination. Start with you feet together. Make a lunge forward using one leg and squat until both knees reach a 90- degree angle. Make your front knee to be on top of your ankle and the back knee to be just off the ground. Apply pressure on the heel on the front foot to bring back to the start position and a second later repeat the same on the other leg.
Similarly to squats, lunges are an exercise that you can diversify to avoid the plateaus and keep your muscles always guessing. Make it more interesting with reverse lunges, walking lunges, or Bulgarian split squats as a variation to target the muscles differently.
Deadlifts
When it comes to the glutes and quads, deadlifts would be a great option because everyone relates them to the back strength. It is a strong force that engages the whole posterior chain to stimulate the development of muscles and practical strength. You begin by standing with your feet set at a hips apart distance with a barbell placed in front of you to perform a deadlift. Bend at the hips, knees and stay straight with the back and hold the barbell overhead with an overhand grip. Contract your abs and raise the bar in an erect hip and knee position driving through the heels. After you are straightened up, control the bar and lower it to the ground.
