Health & Wellness

Get Stronger Thighs and Buns

By Josée Lavigueur, physical education trainer


The thighs and buttocks are the pillars of the body, so it’s essential to maintain or improve their endurance; these two exercises will help.


Standing Extensions

1. Stand behind a solid, stable chair and place your hands on the back.

2. Bend your knees gently as you lean forward.

3. Keeping your left leg straight, extend your right leg behind you.

4. Return to the starting position. Repeat two to 12 times, and then switch legs.


For a more intense stretch, bring your knee towards your torso rather than extending your leg behind you. This will also engage your stabilizer muscles.


The Back of the Thighs: Hamstrings

1. Bend over and place your hands flat on the seat of the chair; your head and back should be aligned.

2. Lift your left leg in line with your back, keeping your thigh at this level.

3. Controlling the movement, bend your left knee.

4. Bring your leg back to a horizontal position.

5. Repeat two to 12 times, and then switch legs.


For a more comfortable experience, you can do this exercise while lying prone on your bed: with your hips at the edge of the bed, your torso will be stable.

Pro Tips

  • The second exercise is more difficult. See what works for you.
  • Always listen to the messages your body is sending you. Adjust and adapt, but keep moving. • Remember that squats are the best exercise for working your lower limbs fully.
  • Do them at a level that’s right for you.