Leg Day Fun
I love training my legs and glutes. In fact, I’m happiest when i know I have a great leg and glute workout after work. When you train such large muscle groups, your heart and lungs will be working! I shared this short leg and glute workout with CTD Sports a couple of weeks ago and it was shared on their social media pages last weekend. I’m sharing it here to explain what some of these individual exercises are, and provide key form information for maximum results!
Legs and Glutes Workout
3 x 12 Donkey Kickbacks
12 Weighted Hip Thrusters
12 Jump Squats
Repeat 3 Times
3 x 12 Back Extension
3 x 20 Lunges with Kickbacks
Burnout Set: AMRAP Goblet Squats
How To Perform These Leg and Butt Exercises
Cable Donkey Kickbacks: Find a cable machine and a bench. Start with a low weight! Hook the cable grip around your shoe and place your opposite knee and hand on the bench. Make sure you push through your heel to really target the glutes.
Supersets: A Superset is a technique where you perform two exercises in a row with next to no rest in between. For this workout, you will be super-setting weighted hip thrusters and jump squats.
Weighted Hip Thrusters: Find a bench and grab a barbell. Put your shoulder blades on the bench (you’ll want to be perpendicular from the bench) and place the barbell across your hips. With your knees bent and your heels squared under your knees, push the barbell up through your heels to the ceiling.
Jump Squats: Try to get as much air as you can while keeping your squat form!
Back Extension: This will target your glutes and your lower back! You can do this exercise on a machine or on a stability ball. Either way, you’ll be facing the ground and using your back to lift yourself up. You can use weights or just cross your arms in front of your body. Start bending forward slowly at the waist as far as you can BUT make sure you keep your back FLAT. Keep moving forward until you feel a stretch in your hamstrings and you can no longer keep going without rounding your back. Now, slowly raise your torso back to the initial position and hold at the apex.
Walking Weighted Lunges: Grab a barbell and place behind your neck OR grab a weight plate for each hand. Find a straight path where you can walk. Lunge down that path (20 total / 10 per leg).
Last, but certainly not least, The Burnout Set: Goblet Squats. This is a wide stance with your toes pointed outwards. Hold a dumbbell (push yourself!) between your legs (don’t forget to keep your back flat!) and squat. AMRAP means as many reps as possible! Do this until failure!!
If you enjoyed this leg and glute workout, you may also enjoy The Best 5 Gym and Home Leg Exercises You Need To Do and Get Rid of Thigh Fat with this Killer Leg Day Workout.
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