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Published Mar 31, 2022

180: The 20 Best Moves for Legs and Glutes + APP TRAINING LAUNCH

Danny Matranga shares the top 20 exercises for enhancing leg and glute strength, detailing core-strengthening movements and essential workouts like Romanian deadlifts and leg presses. He also introduces his new training app, designed to support leg and glute development with a variety of programs and community engagement for both gym and home settings.
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  • Gym Exercises

    Gym-based exercises for leg and glute development are essential for building strength and hypertrophy. highlights the barbell squat as a foundational movement, emphasizing its role in enhancing quadriceps and glute strength through a full range of motion 1. He also discusses the leg press, noting its versatility in targeting the quads and glutes, especially when performed with a single leg for stability and force production 2. Additionally, Danny introduces the reverse banded hack squat, which isolates the quadriceps and provides a unique resistance profile beneficial for muscle development 3.

    The barbell squat is a great bread and butter movement for lower body movement quality and lower body movement strength.

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    These exercises are integral to any gym-based leg and glute routine, offering diverse benefits for strength and muscle growth.

       

    Home Exercises

    Home-based exercises provide effective alternatives for leg and glute training with minimal equipment. recommends split squats and goblet squats, which can be adapted for high reps and varied techniques to enhance lower body strength 4. He also highlights the versatility of hamstring sliders and sissy squats for targeting different muscle groups without the need for extensive equipment 5. Additionally, Danny emphasizes the importance of unilateral exercises like step-ups, which are often overlooked but highly effective for glute and quad development 6.

    Step-ups are awesome for the glutes, they're awesome for the quads, and nobody ever does or talks about them.

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    These exercises demonstrate that a comprehensive leg and glute workout is achievable at home with creativity and minimal tools.

       

    Hip Thrusts

    Hip thrust variations are key for maximizing glute development, both at home and in the gym. praises the barbell hip thrust for its effectiveness in challenging the glutes in the shortened position, noting its versatility when performed on a Smith machine for added stability 7. He also discusses the benefits of integrating calf raises and back extensions into lower body routines to enhance ankle mobility and glute strength 8. These exercises are crucial for developing a strong and mobile lower body.

    If you want to develop a powerhouse caboose, a lot of people have pooh poohed it in recent years, saying that it's overrated, which I actually believe is true.

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    Incorporating these variations ensures a well-rounded approach to glute training, catering to different fitness levels and equipment availability.

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