How to Get Strong Legs and Glutes

Ever wondered how to get stronger legs and glutes 🍑? We’ve got the answer.

In the fitness world, the focus often used to be placed on the upper body: pecs, delts, biceps, triceps, lats. In fact, people used to make jokes about “skipping leg day to do bench press.”

But we’re not about that life here at DPT. Leg strength is incredibly important in daily life, at work and in sports. And, of course, many people want toned leg muscles, including glutes, for the aesthetic value. Regardless of why you want strong legs and glutes, we can help you get there.

First, to get stronger legs you need to train them properly. That means lifting heavy with excellent technique. It’s easy to fall into the mainstream media trap about feeling the “burn” to get the result, and using only bands to get the toned look in your legs.

What you actually want to do is overload the muscle so it grows. What does that mean? Lift an appropriately heavy weight for your level with great form. Make some progress each week – that usually looks like an increase in weight or a few more reps at the same weight (then you move up).

Sounds kinda hard to figure out for yourself? We totally get it!

We solve all those problems by guiding you through this to accomplish your personal goals. We give you a precise plan, and we coach you to perform movements properly so you optimize your results. 

For example, a football player who wants huge leg strength might work up to 1 set of 5 heavy deadlifts once a week. Not really what you’re going for (or any of our clients either). More relatable – someone who wants to look better in short shorts might do 3-4 glute-specific exercises in 3 sets of 8-12 reps with limited rest. That client might train their lower body three times a week, according to a specific plan.

If you’re on your own, you’ll need to determine the right movements, sets, reps, loads and rest intervals for your goals. That can be complicated, but we’ll give you a few general tips:

  • To build strength, use 3-5 sets of 3-5 reps, with longer rest periods.
  • To add muscle (which will help increase strength), use 3-4 sets of 6-12 reps, with 60-90 seconds of rest between sets.
  • To improve muscular endurance (and build a bit of strength), use 2-3 sets of 12-20 reps, with about 30 seconds of rest between sets.

As for exercises, you have a huge variety available to you and you can select according to your goals, your preferences, and the equipment available to you.

Here’s a quick tip many people need (reiterating what we said above): To build leg and glute strength, heavier loads are required. As you can see above, you build muscular endurance with sets of about 20 reps and you’ll have to use lighter loads. You’ll build a little strength with that formula, too, but it’s best for improving endurance. And a little glute burn to finish up never hurt anyone 🍑

The general summary: To get stronger legs, you need to train them regularly with relatively heavy loads. The exact plan will vary according to your goals and fitness level.

If you have any questions about exactly how to build leg strength or want to talk about how a coach can help you become stronger fast,

contact us here —>