November 8

7 Exercises to Do Everyday for Quad Ham and Glute Muscles

7 exercises to do everyday for Quad Ham and Glute Muscles is for anyone interested in fully experiencing the power their legs are capable of.  if you  want to feel good & enjoy life without going to the gym. Read more, to have more! Article 2: Upper Legs

We started from the bottom and are working our way up! Ready to do this?

What, Why, How & When

What quad, ham and glute health means

Quad, ham and glute health means healthy hips and healthy low back too.

Expert Insights

  • Quadricep, hamstring, and glute health means that you are able to propel your body through space with ease and efficiency.
  • The Quadriceps, Hamstrings, and Glutes are the muscles that help us run, jump, and climb.
  • Strength in these muscles combined with mobility and control of the joints surrounding them leads to ease and efficiency.
  • Ultimately this leads to more power with less energy expenditure. That means you can do more with less

Why quad, ham and glute health is important:

Quadricep, Hamstring, and Glute health is important because these muscles hold the power in your lower body.

Expert Insights

They are the reason you can:

  • Get out of bed in the morning and walk to the bathroom.
  • Propel yourself from sit to stand.

Maintaining Lower Extremity Strength is like the fountain of youth.

Healthy and strong Quadriceps, Hamstrings, and Glutes will keep us moving through our lives longer and with more vigor and vitality.

How quad, ham and glute health relate to parts of the body above.

To have healthy Quadriceps, Hamstrings, and Glutes you want to consider the joints that surround them. These are your hips, knees, and Lumbar spine. 

Expert Insights

When you consider that the primary purpose of the Quadriceps, Hamstrings, and Glutes is to move the thigh through space you want to make sure that you are moving the thigh in its full range of motion without recruiting above or below. For instance:

  • Are you arching your low back when you send the thigh behind the body?
  • Are you rolling your ankles out to the side instead of moving your thigh to the side?
  • Are you rotating your spine instead of rotating your thigh?

To make sure that you are strengthening your Quadriceps, Hamstrings, and Thighs you want to be sure to be in control of what’s above and below. Your spine, knees and ankles!

When you know you have improved quad, ham and glute health.

The good news is that it is easy to see improvement in the health of your Quadriceps, Hamstrings, and Glutes.

Expert Insights

  • You’ll notice how easy it is to fly up the stairs or hike up a mountain.
  • As you gain strength in your Quadriceps, Hamstrings, and Glutes all of your daily activities will be easier to accomplish. 

The 7 Exercises to Do Everyday for Quad Ham and Glute Muscles

Flat Bridge

  • Start lying on your back, knees bent, feet hip distance apart, arms pressing into the ground by your side
  • Exhale as you push your feet into the ground to lift your hips while maintaining a neutral spine.
  • Inhale, fold at your hips to come back down.
  • Repeat 5-8 times.

Watch Flat Bridge

Side leg lifts

  • Start lying on your side with your legs long beneath you
  • Support your head with your bottom arm,
  • Exhale as you lift your top leg.
  • Inhale, lower it.
  • Inhale lift.
  • Exhale lower.
  • Repeat 5-8 times each side.

watch Side Leg Lifts

Thigh ball squeeze

  • Start Lying on your back.
  • Take a soft ball or squishy pillow and put it between your knees,
  • Arms flat on the floor and feet hip distance apart.
  • Inhale and then exhale as you squeeze the ball or pillow.
  • Inhale as you release, exhale as you squeeze.
  • Repeat10-12 times.

watch Thigh Ball Squeeze

Prone Single leg kick

  • Lie on your belly
  • Elbows under your shoulders and your hands clasped in front of you,
  • Press your elbows into the ground to lift your ribs.
  • Reach through your big toes to hover your legs just above the ground.
  • Bend one leg as you flex your foot,
  • At the top, press your heel towards the ceiling. 
  • Point your toe and lengthen your leg. Bend the other leg.
  • Flex your foot pressure heel towards the ceiling just a little bit.
  • Lengthen your leg as you point your toe.
  • Repeat 8 to 10 times.

watch Prone Single Leg Kick

Prone Single leg heel lift

  • Start lying on your belly. Use your hands as a pillow for your forehead.
  • Reach through your big toes as you press your hip sockets into the ground.
  • Hover your legs just above the ground..
  • Inhale, then exhale as you lift one leg, then lower it..
  • Inhale, then exhale as you lift the other leg, then lower it..
  • Repeat 5-8 times

watch Prone Single leg heel lift


  • Stand with your feet slightly wider than shoulder width
  • Turn your toes straight ahead,
  • Keep your big toe grounded and spread your little toes out.
  • Do your best to keep your toes straight ahead as you lower your body down into a squat,
  • Bring your body back up,
  • Repeat several times.

watch Squat


  • Stand with your feet in line with your hips one foot will be in front of you and one foot behind
  • Feel your ribs over your hips and then lift your back heel
  • Bend both knees until the back knee is one inch off the ground.
  • Stand again
  • Repeat several times on each side.

watch Lunge

Making the Connections

  • Your body is a remarkable collection of interdependent parts, each with a specific role by design. 
  • You'll have the most fulfilling experience in your body when you see to the health and well-being of the individual and inseparable parts.

Take a few minutes to explore the connections from head to toe, parts above and parts below! 

Ready to Take Your Body Back?

There is no reason to not feel great in your body all day everyday even when you sleep!

  • You're never too old
  • It's never too late

You can take your body back, one part at a time.

The entire "7 Exercises to Do Everyday" course is available FREE right now for registered users. 

Reasons To register

  • Get entire 7 exercises series in one  place
  • track you can track your progress by marking lessons as complete
  • Downloadable  Trackers To Suit Your Style:  Printable PDF To Hang  On The Wall, Or Google Doc Online Tracker
  • personalized reminders and recommendations (When Subscribed To email updates)

Walter's Experience (Age 59)

before 7 exercises to do everyday for Quad Ham And Glute Muscles

I decided to start playing tennis again, after years away from the court. Right away, In spite of taking it easy I was experiencing aches and pains in my knees, hips and lower back that I’d never experienced before. I was out of shape, and asked Google “what exercises should I do every day to get back in shape?” and ended up here! After reading a few of the articles, I immediately latched onto the upper legs series. 

After 7 exercises to do everyday for Quad Ham And Glute Muscles

In just 2 to 3 weeks I’m playing tennis pain-free like the old days.

I’m so grateful, and now even more excited to explore the benefits of this approach to getting in shape. I never had to work out because I stayed in shape by remaining active. This resource confirms the old saying, Use it or lose it! I’ll never lose it again! Thank you.

Janet's Experience (Age 46)

before 7 exercises to do everyday for Quad Ham and Glute Muscles

I was so excited that gardening season was almost upon us! But when I tried to do some yard cleanup, my left knee was in so much pain when I was squatting down. Not being able to garden wasn’t an option so I was in search of a solution.

After 7 exercises to do everyday for Quad Ham and Glute Muscles

My Pilates teacher told me my knee pain was likely related to a tight hamstring. I was surprised since it was my knee hurting and not the hamstring. She gave me the 7 exercises to do everyday for quad, ham and glute.

For 2 weeks straight, I did them religiously. I was floored. 2 days after I started the exercises, my knee was hurting dramatically less. 2 weeks later, I’m writing this with virtually no pain at all in my left knee. I’m definitely going to continue doing these 7 upper leg exercises each day to help keep them flexible which keeps me gardening!!


1. Beginner, Glutes, Hamstrings, Quadriceps, Quads

About the author

Katrina Hawley

Veteran studio owner, senior Polestar Educator and adjunct staff at the in the Dance Division of the Hartt School at The University of Hartford. When not teaching clients, other teachers or dance students you will find Katrina playing with her cats Uncle Louis and Sadie Grace, hiking, cooking or listening to political podcasts while playing games on her phone.

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}