10 CrossFit exercises for legs and buttocks

CrossFit training works many sectors of the body and muscle groups. Among them, the legs and the buttocks, for which it offers good strengthening and resistance options.

Last update: 15 March, 2022

The CrossFit It is a type of training is based on functional, varied and high intensity movements. It has its origin in the preparation of the fire departments, police and military, so it has some complex postures that require attention. As it is an integrating discipline, there are numerous exercises of CrossFit for legs and buttocks.

In addition, they usually activate the torso and the central area, also known as core. Keeping the lower body exercised is essential to generate greater resistance and strength. The CrossFit It is an ideal method for that goal.

Advantages of CrossFit exercises for legs and buttocks

The practice of CrossFit it has multiple advantages. Due to its inclusive and varied nature, it combines improvements in both the cardiovascular aspect and the strengthening of muscle mass.

As for the lower body, it is possible to achieve greater firmness and power in the muscles of the legs and buttocks, among other advantages:

  • Increases cardiovascular endurance.
  • Collaborate with fat loss.
  • Improves balance and coordination.
  • It promotes group work and sports identity, as indicated by a study carried out by the National University of La Plata.

Risk of injury during exercises CrossFit for legs and buttocks

The CrossFit It is a demanding discipline that requires attention in the postures. However, a study from the University of Texas revealed that it does not have an increased risk of injury compared to other high-intensity routines.

Still, it’s important to prioritize the right moves. If you feel discomfort, stop practicing and arrange a medical consultation.



The best CrossFit exercises for legs and buttocks

The following movements are part of the training CrossFit. They are designed to work the lower body, although they also exercise other muscles in the middle area, the arms and the shoulders.

1. Box jumps

A very common exercise in HIIT or high intensity routines, due to its simplicity and comprehensive work on the legs and midsection. It consists of standing in front of a box and jump with both legs together.

The knees should be slightly bent and the arms extended upwards. It is important to land on the box in a single movement, and then descend for another repetition.

two. burpees

A movement widely used and included in several routines fitness, due to its effectiveness in cardiovascular work. To make a burpee should start in an upright position.

Then bend over and stretch your legs back, in order to execute a push-up. After the push-up, stand up again and jump with your arms extended upwards. Repeat the movement between 8 and 10 times.

The burpees They are recognized as one of the most complete exercises that exist.

3. goblet squat

To practice this exercise you need to count a kettlebell. The movement simulates the squat, but with the weight of the dumbbell. You start standing with your legs a little wider than shoulder-width apart.

Holding the kettlebell in both hands and at chest level, lower down to a squat position, then back up again. It is important to avoid rocking and not lifting your heels off the ground.

4. Sumo deadlift high pull (SDHP)

This movement is a derivative of the deadlift, so requires great care and precision in postures. Start with a sumo deadlift scheme, that is, with your legs a little more open.

In addition, the hands execute the grip of the bar inside the legs. With your arms at shoulder height and your back always straight, begin the lift.

Upon reaching the finishing position of the deadlift, continue to raise the bar until you reach the chin, and then lower it. It is important not to pull hardsince they can cause lumbar injuries.

The exercise is very complete and works a good variety of sectors:

  • Hip.
  • Back.
  • Femoral.
  • Lower lumbar part.

5. Scissor lunges

It is an exercise with a good aerobic load. Its execution is similar to the stride, but with jumps for leg changes. Correct posture is achieved by standing up straight and putting one leg forward, while the other remains behind.

Both lower extremities should form an angle of approximately 90 degrees. Then, reverse the position by jumping, now leaving the back leg ahead and vice versa.

6. Ball throws

To perform this exercise you need a medicine ball. It consists of holding it with your hands in front of your chest, and then performing a squat movement. When going up you have to throw the ball towards a high target.

Finally, upon receiving it, take advantage of the downward momentum to perform a new squat. It is possible to regulate the intensity with the weight of the ball, which can range between 1 and 10 kilograms.

The movement activates the following muscles:

  • Quadriceps.
  • Shoulders.
  • pectorals
  • hamstrings
  • Buttocks.
  • triceps

7. Single leg kettlebell deadlift

Another move that requires a kettlebell. It consists of taking it with one arm and moving the trunk forward until it is parallel to the ground.

The leg on the same side as the weight should be raised backwards, following the movement of the torso, while the other works as a support. Touch the ground with the dumbbell, very close to the foot that remains on the floor, and then go up.

If you don’t have a kettlebell, you can use dumbbells to do this variation of the deadlift.

8. overhead squat

A new variant of the squat. In this case, easier to do. It consists of taking a bar above the head with the arms extended.

Maintaining this posture in the upper limbs, lower yourself into a squat and then return to the starting position. The bar should not be behind the head or in front, but in the middle.

9. thruster

It is a new combination of movements. In this case, the squat with the press military.

It is practiced with a bar and discs of a weight according to each person. In principle, take the bar in an upright position and bring it to shoulder height.

Then, perform a front squat and, once on top, raise the bar to a posture of a press military. That is, with the arms extended upwards. When you go down, use the same downward momentum for a new squat.

10. Cluster

A variant of thruster, as it works the hamstrings, shoulders and almost all the muscles of the legs. It should start in the position before the deadlift. Once the bar is grasped, raise it to shoulder height and lower into a squat.

As you come back up, use the momentum to bring the bar overhead, like doing a press military. Finish by returning the bar to the shoulders and then to the ground.

It is a complex movement that combines several postures. Therefore, it is important to know each of them separately.



Care in CrossFit exercises for legs and buttocks

In the practice of routines that compromise the lower body, it is common for bumps, cuts or small bruises to appear. For this reason, it is important to take care of the legs and buttocks when practicing these exercises.

If necessary, you must use a shin guard accessory. Some simple products are available at a good price in the market.

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