You do squats in your living room, but it’s always your thighs that burn while your glutes remain almost flat. A French coach followed on Instagram has imagined a targeted routine to do at home, without complicated machines. Justine Gallice even talks about strengthening your lower body.
Its principle: a few ultra-effective movements and a simple elastic band. This accessory, explains Justine Gallice, cited by Here. Enough to launch a real thigh and butt session at home, short but intense.
Why this thigh and glute session at home goes beyond classic squats
The squat remains king on paper, but depending on your body shape, your bust often moves forward and the tension is concentrated on the front of the thighs. Your quadriceps work especially, while the gluteus maximus is poorly recruited, hence this impression of stagnating despite endless sets.
The pelvis lift, a homemade version of the hip thrust, corrects this bias. You place your upper back on a stable support, feet shoulder-width apart, shins vertical at the top of the movement. Pushing hard into your heels, chin tucked in, you align your shoulders and knees and squeeze your glutes for a second before slowly going back down.
Justine Gallice’s protocol: a thigh and butt session in 8 exercises
The session proposed by Justine Gallice includes 8 exercises with 15 repetitions per exercise and per side, 30 to 40 seconds of recovery between each series, all repeated three rounds. By doing it two to three times a week, over eight to ten weeks, especially by combining pelvic raises, squats and lunges, the shape of the buttocks and thighs progresses significantly.
There we find the pelvis raise for the gluteus maximus and the hamstrings, the clamshell with elastic which targets the gluteus medius and stabilizes the hip, the kick-back on all fours to isolate the buttocks, but also the squat with lateral elevation and the rear lunge with elevation, which use the quadriceps, glutes, balance and heart rate.
Adapt the session to your cellulite and your level at home
Sandrine Arcizet describes it as , quoted by TF1 Info. She suggests: . Lying on her back, she straightens and flexes her legs; . On the ground, feet on the ground, she performs a gluteal bridge: , with opening-closing of the knees: . She adds: and, on lateral leg raises, .
You can keep a few at the end of the circuit to adjust the intensity to your level.
How many thigh and glute sessions per week?
Two or three, with a day off.
Can we do the session without elastic?
Yes, but the elastic quickly increases the difficulty.
I especially feel my thighs, what should I change?
Reduce the amplitude and push more into the heels.
