Full Leg and Glute Workout
I filmed for you the leg and glute workout I’m currently doing twice a week! It’s a strength-focused workout where you need to lift some heavy weights for the first 3 exercises. Watch the video and read the breakdown of the workout below!
(PS: lifting heavy doesn’t make you look “manly”. It’s just the recipe to shaped legs and strong booty. Also it makes you feel like a badass).
My Full Leg And Glute Workout
First, warm up! Get on the crosstrainer or treadmill for 5 minutes then do some bodyweight squats and grab a resistance band to finish with glute activation exercises.
Now you’re ready to get into this workout.
I start with this exercise as it’s the one for which I lift the heaviest weight, making it the most challenging. Ground your feet on the floor and find the right stance that allows you to feel the burn in your glutes, not your legs. Lift your bum as high as you can and engage your core (imagine drawing your belly button towards your spine).
Do 5 sets of 5 reps. Go so heavy that you can’t do a 6th rep.
Make sure to keep a slight bend on your knees. Push through your heels but don’t allow your toes to peel off the platform. Your hips, knees and ankles should be in line with your knees hip-width apart.
Do a pyramid set: 10 reps, then 8, then 6 and 4. Increase the weight for every set.
Bulgarian Split Squats
If you’re not used to this exercise, practice without any weight first. You want to keep your upper body upright, opening your chest up and retracting your shoulders. When you bend your standing leg make sure your knees does’t go far beyond your toes. If so, adopt a narrower stance.
Do 3 sets of 8 reps on each leg.
Elevated Goblet Squats
Standing with your heels on a plate will help you increase your squat depth. Hold a dumbbell close to your chest and squat. Simple as that!
Do 3 sets of 8 reps.
This lunge variation targets your inner thighs and gluteus minimus as you take a wide lateral step behind your front leg then bend your knees to perform a lunge. If you’re comfortable with this movement you can hold a plate close to your chest.
Do 3 sets of 12 (alternating legs)
Elevated Frog Pumps
This is my favourite booty finisher! Place your feet on a Bosu ball or a step, with your bent knees to the side and your soles together. Then lift your bum whilst keeping your back on the floor. Make it more challenging by holding a kettlebell on your belly. Make sure to engage your core to keep your back straight.
Do 3 sets of 15
Stretch and you’re done!
You can perform this leg and glute workout two to three times a week to shape your lower body. Lift safely but make sure to increase the weight when it gets easier.