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Considering the gluteus maximus is the largest muscle in our bodies as well as the most powerful, it stands to reason to give it some attention while exercising. There are endless exercises to do which will strengthen the glutes and help you move about your day better, but the choices can be overwhelming for many of us. Simplicity is the key to help strengthen the important and dominate muscles of our bodies, so we’ll stick to one simple and effective exercise for the glutes and one for the quads. To bring power and strength to the glutes we will focus on the kettlebell deadlift. It really is an easy exercise to perform, no machines to get into, no adjusting this or that, nothing to navigate. You just need one exercise tool, the kettlebell, which looks like a ball with a handle. The kettlebell deadlift is a compound exercise which means this exercise challenges several muscle groups at the same time. So, if you’re the type who likes to get things done in a timely and efficient manner then this exercise is for you. How to do the kettlebell deadlift: Straddle the kettlebell with it directly underneath you, feet shoulder width apart, a little more or a little less depending on you and angle your toes out ever so slightly about 10 degrees. The kettlebell should be centered right under you and lined up with your ankles. Push the hips back into a hip hinge, keep the spine straight and give a slight bend to the knees, the shins stay vertical. Grab the kettlebell handle by hooking it with your fingers. Keep tension in the torso as you push through the feet to stand up. Lower the kettlebell back down by reversing the movement. Do three to four sets of 6 to 15 reps. Since the kettlebell deadlift is a compound exercise, you’re not only working the glutes, but you’re also working the hamstrings, the back of the legs. To keep muscles balanced we want to work opposing muscle groups, so next we’ll work the front of the legs, which are the quadriceps, with box squats. The box (or chair) squat is also a compound exercise working many muscle groups at once. It's a super easy exercise to do, simply sit down and stand up again. The quadriceps play an important role in our knee health. These muscles help keep the knees strong and injury free, which is important to our overall quality of life especially as we age. How to do box squats: Start sitting on a box or chair with quads parallel to the floor and knees lined up with hips. For an additional challenge, sit a little lower so the hips are below the knees. Start in the sitting down position and then stand up. Grab a dumbbell or kettlebell to hold while performing the movement to add some resistance. Do three to four sets of 6 to 15 reps. That’s it! Two exercises, one that primarily works the glutes and one that primarily works the quads. However, since they are both compound exercises you have the added advantage of working many other muscles at the same time allowing for an effective lower body workout! 
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