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The Best Exercises for Your Legs and Butt
Fitness | May 12, 2014
When you think about exercises for legs and butt, the ones that come to your mind automatically would be squats, lunges, and maybe deadlifts. And you’d be right. All those exercises are the staples of lower body training, however all of these moves have smarter and hotter cousins. I’m talking about unilateral exercises that are basically more challenging and also more effective modifications of squats, lunges, deadlifts, swings, etc. Here are a few that I wanted to show you just to demonstrate which ones would fall under unilateral exercises that you can try at home right away.
The great thing about unilateral exercises is that they will target way more muscles than regular squats, lunges, and deadlifts and create stronger neural pathways and connections between your brain and your body which makes you more athletic and functional. The more muscles you can target in one move, the more calories you are burning and the stronger in general you’re getting. The reason why you need a really good muscle development in your lower body is because the muscles you build is exactly what gives your legs and your butt the nice sexy shape and creates curves. So don’t be afraid to challenge yourself with unilateral exercises and embrace this type of training in the name of your bikini body!! Wink, wink to my friend Meagan 🙂
Ok, I have to fill you guys in so that you don’t feel left out. My friend Meagan that went through the 30 day challenge with me had this funny way of pushing herself through the workouts. Every time she found herself at the end of the rope, she would scream out loud “bikini body” which made us all laugh. Good times..
Have fun and I will see you guys in the Zgym!
-Z
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Private Member |
Any advice to avoid tightness/pain in the lower back (mainly right side and into my piriformis on the same side) when doing lower body exercises??? I absolutely love these workouts, and I focus to keep my core tight throughout, along with doing regular core exercises but It never seems to fail I end up hurting later in the day after working my legs and butt- enough to make me avoid doing as much butt work as I would like to do…help!
Private Member |
Hi Erika,
when I started to workout I had the same problem like you. I learned that my back wasn’t straight during the exercises although I thought it was straight. Maybe that is causing your lower back pain, too.
It also starts to hurt when I bend my back backwards too much for example during lunges.
Generally if something hurts either I did the exercise wrong or I wasn’t strong enough for the specific exercise or there was a problem with my body in which case I would see a doctor.
Private Member |
hey Erika:) sometimes I have the same problem.
My form is good, I always work out with my mirror,
but I think that could be from too heavy weight.
Do you use some kettlebells or dumbbells while working out the lower body?
meybe try with lighter one..
good luck 🙂
Private Member |
Thanks, all!! I have lightened the weight I used and that helped.. I have been working out consistently with Zuzka for some time now which makes it all that much more frustrating, I feel like I should be plenty strong enough! But I plan to do more stretching and I will use a mirror 🙂 thx again!
Private Member |
The message that you deliver to women and to your viewers in general is that the only important values in life are aesthetics and narcissism. That is why I believe that you are a very negative role model and your message is a very unhealthy one.
Private Member |
I guess, you did not have much opportunity to watch many videso of her.
..or you do not follow her since the beginning.
Because I have the feeling that the exact opposite of this is true! 🙂
Private Member |
Zuzka motivates me couse she is so sexy, I can say that couse I have no problem with jealousy. I admire her personality and look and yes, THAT motivates me as hell.
Elena,
use your energy to work out like Zuzka,
not to write those sad opinions.
😀
Private Member |
Elena
I think you are wrong because she has other videos about inner happiness and stress reduction and ways to discover happiness with yourself. A big part of what she does is exercising which encompasses aesthetics. I don’t think that she believes that looks are the most important value in a person at all. But let’s face it, looks are more important than they really should be. Everyone claims that looks shouldn’t be a focus but in our culture that’s all we see. Foe example, interviews for jobs are based on intellect AND appearance. You could be the most skilled person but if you don’t look ‘right’ (meaning unkempt, unhealthy, whatever subjective adj.) you won’t get the job. You are free to believe what you want obviously, however I thought I different perspective would shed a little light
Private Member |
Dear Elena
Thank you for sharing your ignorance.
Zuzka rules and improves fitness and health.
Many times she has explained how a strong core
Helps avoid health issues like lower back pain (and makes us look good too)
Looking better or wanting to is not the only motivation nor is it wrong to want to look
Better.
I can run faster reach farther and the list goes on and on.
Why are you on here if you don’t like these routines.
In closing. Whatevs Elena
Private Member |
To Elena Cerreteli. As far as I can see the only negative I see is you. How you interpret Zuzana’s advice is up to you. For my self, I have scoliosis, and I have been following Zuzana for a couple of years now. I can honestly say that by doing the workouts, I have not only improved my posture but also my self confidence. “Bikini” used to be something I was afraid of, not because of weight issues, I never had those, but because of my crookedness. On my recent vacation to the desert, I was finally free of insecurity. So I personally want to thank Zuzana for all you tips on health, diet and exercise. Maybe you, Elena, should not be so narrow minded. Thanks again Zuzana.
Private Member |
Elena
I have tried every other workout and diet and then finally stumbled upon Zuzka’s zgym when looking for an online gym program. I worked hard to master the beginner’s workouts and now I am doing the zwows. I have seen tremendous changes in the last 2 months- with all my friends complementing my weight loss.
After starting the program, the only words I have is “inspiring” and “positive” and sensible.
You should get out of your tunnel vision and off your butt and try the workouts, starting the beginners program or the zwows. There is no other program out there as effective as zgym.
Private Member |
Wow! all I can say is Jealousy is a curse and makes people say negative things about beautiful people.
Private Member |
I did 3 circuits of this exercises in 17:26, using weights 6kg and 13kg after 4 rounds of 3 Out of the Box Exercises for Abs(19.05.14) and finished with tabata for abs lasting 6 min. Thank you.
Private Member |
samara, russia
I completed 4 rounds of:
1. 20 one leg bridge left leg
2. 20 one leg bridge right leg
3. 40 step up with knee up alternating legs
4. 20 kettlebell pass under backward lunge left leg (12 kg kettlebell)
5. 20 kettlebell pass under backward lunge right leg (12 kg kettlebell)
6. 20 one leg elevated lunge left leg
7. 20 one leg elevated lunge right leg.
It took me 26:33.