Circuit to train legs and buttocks with free body

Circuit to train legs and buttocks with free body

We offer you a very training complete circuit for both legs and buttocks to be carried out without tools


  • Training legs and buttocks: the benefits
  • Circuit and exercises
  • How many times a week to train legs and buttocks

Training legs and buttocks: the benefits

Developing resistance in the lower limbs and gluteal muscles allows you to have real strong "roots". If the legs are stable, the ankles work well and the buttocks give strength to the step and other motor gestures, the whole body benefits from it, first of all the spine, which we often use improperly for some daily gestures that require us to flex or rotate. . A good balance between back and front muscle chains of the legs means a firm and sure step, training and light jumps and lunges in the coordinates and in alignment.

In summary, by training the legs and buttocks, mobility is improved, it benefits the tissues by also reducing water retention and other inflammatory states.

Circuit and exercises

Here is a simple 3-phase circuit to train your legs and buttocks even at home, without tools and with exercises that are as effective as they are fun:

1. Initial stage

It begins with a small muscle awakening of the hips bringing the pelvis into anterior and posterior tilt, i.e. arching and flexing at the level of the lumbar curve. Continue with a 1-minute jog in place, performed leaving shoulders and arms free. Then, lying on the ground, first the right muscle groups contract, then the left buttock, then both buttocks together; a work of activation and concentration.

From the quadruped position, the knees are detached from the floor and make two "crawl" forward and two backward, without resting the knees (the so-called bear crawl). Once back on your feet, you are ready to perform 30 seconds of jump squat. The weight goes on the heels and the hips are brought backwards as if to sit down, then the weight is collected and jumped by extending the arms backwards.

2. Intense Legs and Buttocks phase

It resumes with 1 minute of running in place and squat again but this time Bulgarian squat with left leg forward and right back, heel raised. The left foot remains firmly on the ground and the pelvis is lowered until it touches the right knee. Same lunge but with the right leg forward. This is followed by 20 seconds of skipped squats using the arms to go upwards. It is very important not to feel too heavy on the knees, to distribute the weight well and not to exceed the big toe with the knee.

This is followed by a series of 30 seconds of alternating lunges. As you step forward, you lower yourself down, come down with your hips and push on the heel of the front foot to return to a standing position. You go to the table position or towards a well distributed high plank: keeping your hands in line under your shoulders, you push against your palms and force your heels to activate the buttocks and legs, while the abdomen always remains contracted.

Feet together and hands at the sides and then starting with 30 seconds of jumping jack, with springing movement the arms and legs open and close as if wanting to "inscribe" in a circle. Again 30 seconds of bodyweight squats, inhaling when you lower yourself and exhaling when you return to your feet, being sure that the knees go outwards and not towards the central axis. Thirty seconds of alternating leg lunges and then again 30 seconds of high plank and 30 seconds of jumping jacks.

3. Final phase and cool-down

Now we are dedicated to lengthening the activated muscle groups. While lying down, the right leg is raised and held with the hands without arching the neck (put something under the head, in that case), bringing the leg towards the chest and taking long breaths to oxygenate the muscles . The same with the other leg.

From standing, then, the toe of the right foot is brought back on a chair and the corresponding hip is pushed forward, to stretch the quadriceps of the right leg and then do the same with the left leg. To further stretch the hamstrings, move your left foot forward with the heel on the ground and the toes up, lean from the hips forward and push the tailbone back. The same for the other leg.

To cool down further, from the quadruped, with a contracted abdomen and a straight back, stretch your right leg and lift it a little. These diversified exercises improve the performance of the legs and buttocks and allow you to then add different isometric exercises or exercises with load.

How many times a week to train legs and buttocks

The training frequency of the legs and buttocks varies according to the goal. The best choice would be to vary the training stimulus. For example, if we want an important activation, we could create a multi-frequency workout where the legs and buttocks are kept fixed with a few targeted exercises combined with other work on other muscle groups. If you train 3 times a week, for example,

Muscle stress varies from person to person, so it must be managed gradually to avoid cellular catabolism. Exercising too much, at other times, could increase inflammatory problems such as those of water retention. The recovery is really very significant and to start 2 times a week is fine. Nutrition must go hand in hand with the volume of training.

For a harmonious development of the body, together with the legs and buttocks, the upper body and the abdominals must also be trained. We always rely on the structure we have in the present and then, based on the goal, we can move from two muscle workouts to three, after having included two more workouts for the other high muscle groups.

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