Lying Lateral Leg Raise
How to: Lie on right side, resting right elbow on ground just below right shoulder, and placing left hand on the floor in front of chest for stability. Right leg should be straight on the ground, and left leg should be bent over right leg. Without moving any other part of body, slowly raise right leg as high as you can. Pause, then return to the starting position. Thats one rep.
Why it rocks: This underrated bodyweight exercise hones in on those inner thighs.
Romanian Deadlifts: 3 Sets Of 12 Reps
How-to: Standing tall with feet under hips, hold weights by your sides in both hands .
Bend knees slightly, and then hinge at your hips. Keeping core engaged, drive hips back until you feel a stretch in your hamstrings. Squeeze glutes and return to standing.
Muscles targeted: Hamstrings, glutes, core, and upper back
Butt Exercise: Lateral Step Up With Kickback
Degree of difficulty: 3 out of 5
- Overview: This exercise works both the adductors and abductors, but the kickback targets the glutes. To add difficulty, use ankle weights.
- Get ready: Stand to the left side of an aerobic step or box.
- Go: Step sideways onto the box with your right leg only, then contract your abs and squeeze your left glute as you bring your straight left leg behind you in a kickback motion. Hold for one count, then release the glute and step carefully off the box with your left leg, followed by your right. Repeat for reps, then switch sides.
Kims tip: Be careful not to spring up. You dont want to get a bounce motion in there. Youre isolating the squeeze-hold and the step up to make sure youre not using your calves.
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Recommendations For A Well
As with any type of training, variety is key. Thus, dont just take one of the above exercises and beat it to death. Mix things up.
Every muscle has numerous muscle fibers that are stimulated by different movement patterns. By using a variety of glute exercise you will ensure you hit all of them.
With that, here are 4 recommendations when choosing glute exercises for your workouts. On a regular basis, ensure you:
Add A Heavy Posterior
The Romanian deadlift is the perfect backside builder to slot in after your squats. Its an upper-hamstrings/glute exercise thats unlike most other single-joint moves because you can really overload it.
Plus, most hamstrings exercises are leg-curl movements , while this one is performed by bending at the hips. Its vastly underutilised in most trainers workouts, another reason its probably a good fit in your routine.
But as with most heavy movements, the key is to not do it wrong, which can put your back at risk. With RDLs, you never want to allow your lower back to round or the bar to drift away from your shins.
If this makes it really hard to go down to the ground, goodyou shouldnt be going all the way to the ground on RDLs anyway. Just get a good stretch, go down as far as you can while keeping your back neutral, and come back up.
Learning good form is imperative, so keep practising with light weight. Once youve got the technique down, start loading this up, but always be cognisant of keeping your back flat. Once you master the form, you should be able to push some very good weight with these. After warm-ups, shoot for 2 heavy sets of 8 reps and 2 back-off sets of 12 reps.
Related article: Build Bulging Bigger Legs Fast With This Workout
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Glute Workout 2 Shape And Tone
This workout is designed for those who want shapely glutes that are firm to the touch and fit beautifully into any pair of jeans.
- Knee Tuck Hip Bridge 10 reps per leg
- Band-Resisted Lateral Shuffle 10 shuffles each way
- Quadruped Hip Extensions 10RM per leg
- Step Ups 6RM
- Cable Kickbacks 10RM per leg
Do Another Squat Variation Adjusting The Intensity And Angle
No, its not time to start doing machines yet. In this workout, you wont even go near a machine until the end of your training session.
Were still looking at knee- and hip-extension movements, and your best choice is probably one that matches up best with your personal weaknesses. Most recreational lifters come up a little short with quad development, so the front squat is the on-deck hitter in this routine.
The simple change of moving the bar from behind your head to the front changes how the load is distributed over the lower-body musculature. It emphasises the quads over the glutes and hams, which means youll have to lighten the load. The movement also requires that you maintain a more vertical position, which can be kinder to your back while also enabling you to squat deeper.
Make It Monster
Because youve already done serious strength work for sets of 6, consider a lighter weight that can be done for sets of 10-12. Youll work some different muscles, but also give some of the same ones a slightly different stimulus.
Related article: 10 Rules For Building Muscles On Bulking Phase
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Reverse Lunges Or Jumping Lunges: 3 Sets Of 10 Reps
How-to: Start standing. Step your left foot back into a lunge, keeping right foot flat, right shin vertical, and chest up. Step left foot forward and repeat on the right.
For a jumping lunge, explode up quickly from the bottom of the lunge, switching your feet in the air and controlling your landing. This more advanced jumping version adds a cardiovascular and stability challenge.
Muscles targeted: Quads, glutes, hamstrings, calves, core, and hip stabilizing muscles
Want To Grow Eat Like You Mean It
A well-structured leg day like this one canand will And dont forget about NUTRITION! You can train like a beast and give your workout 110% but if you arent fueling your body, you wont see the best results from your hard work!
In addition to a nutrition plan catered to your specific body type and mass building goals, we suggest an inta-workout supplement like Sculpt Nation BCAAs and a fast acting post workout formula like Sculpt nation POST WORKOUT.
If you are serious about putting on size and are looking for a new full body program, check out Vinces best-selling ready to download CLEAN BULK program.
Do you have any leg day tip you might want to share? Wed love to know them in the comments section below!
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The Best Butt And Leg Exercises According To A Fitness Trainer
These six exercises will wake up your glutes and thighs after sitting all day.
Mercey Livingston is a health and wellness writer and certified Integrative Nutrition Health Coach. She’s written about fitness and wellness for Well+Good, Women’s Health, Business Insider, and Prevention.com among others. When not writing, she enjoys reading and trying out workout classes all over New York City.
Quarantine life means many people are sitting more, which is not good news for your lower body muscles.
If working out to get a stronger lower body is on your to-do list while in quarantine, I have some bad news. The exact thing you’re doing the most is probably sabotaging your goals. But, don’t give up just yet.
“For most of us, our lifestyles involve so much sitting, where the glutes are numbed by the pressure placed on them throughout the day. In addition, the hip flexors are in a tightened position. This shortening of the hip flexors sends a signal to the glutes to essentially shut off — a process called reciprocal inhibition. Over time, the neurological connection to the glutes gets weaker and weaker,” says Adam Swartz, Chief Fitness Officer and personal trainer at The DB Method.
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Read more: The best home exercise equipment in 2020
Keep reading to find out Swartz’s best exercises for targeting your lower half, including your butt and thighs, and the benefits of strong glutes.
Goal : Emphasize Your Hamstrings
Hams shouldn’t be an afterthought, and not just for aesthetic reasons they also support knee-joint integrity. Most bodybuilders are familiar with the family of leg-curl movements, which can be done lying, seated, standing, or with one knee supported on a bench. Don’t forget to work the hams from the hip joint as well, which means doing Romanians.
Often confused with the stiff-legged deadlift and even the conventional deadlift , it’s an effective move for the upper hams where they tie in with the glutes. Good form is critical with RDLsâkeep your back flat and never try to achieve excessive range of motion if it causes your back to round.
Good form is critical with RDLsâkeep your back flat and never try to achieve excessive range of motion if it causes your back to round.
Don’t forget, your hams also get worked when you squat deep and when you control the speed of the descent in squatting motions. However, that amount of work isn’t enough to let you skip dedicated hamstring exercises. If you decide to split your quad and ham workouts into two different days, separate them by at least 48 hours to ensure full recovery. Or tack this workout onto the end of a quad/glute workout, occasionally even doing it prior.
This workout again follows a reverse-pyramid protocol, which allows you to take more total sets to muscle failure. As the rep target goes up, be sure to lighten the weight commensurately.
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Cable Assisted Pistol Squat
Muscles worked: Glutes, quads, calves
Recommend reading:5 Benefits of Pistol Squat
Recommended repetitions: 6 to 8 on each leg
The Functional Benefits Of Strong Glutes
No matter what your original motivation for committing to doing more squats or donkey kicks, strengthening your glutes is a key part of a functional fitness routine. This means that there’s way more to doing butt workouts than only the aesthetic benefit or for the sole purpose of building muscle. “The glutes are actually the foundation of our posture: they push our hips under our shoulders. When they are strong, the lower back doesn’t do extra work to compensate,” Swartz says.
And if you are a runner, strengthening your glutes can help protect your back and provide more stability in your knees and ankles. “When the glutes aren’t working properly, there’s a whole host of overcompensation patterns that can develop,” Swartz says.
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How Can I Do Leg Day At Home
To build a solid at-home leg workout, alternate between hinge movements and knee-dominant movements , Fagin suggests. Its also a good idea to alternate between bilateral moves, like squats, and unilateral moves, like single-leg glute bridges, she adds. And even though your focus is a lower-body workout, Fagin suggests incorporating some light core exercises and upper-body moves as well, especially if you are doing your workout in circuit formatting without a lot of rest between moves. Engaging your core and arm muscles can give your leg muscles a break and make your workout more efficient.
Theres no magic number for how many leg exercises at home your workout should include, but four to seven moves could be a solid place to start for an at-home beginner leg workout. In terms of volume, beginners should start with 2 sets of 12 to 15 reps for each exercise, Fagin suggests. From there you can work your way up to three sets and eventually four, if youd like to.
As for how long your workout should last? Aim for 20 to 30 minutes. Theres a ton you can do in 20 to 30 minutes, Fagin says. Of course, you can extend this time as you get stronger and progress. No matter how long your leg workout is going to be, make sure that you pencil in a 5- to 7-minute warm-up beforehand. The warm-up, says Fagin, doesnt need to be complicatedas long as you pick movements that raise your body temperature, mobilize your joints, and activate your muscles, youll be good to go.
Butt Exercise: Split Squat
Degree of difficulty: 4 out of 5
- Overview: This exercise works both glutes at the same timeone gets stretched while the other is contracted. To add difficulty, use a stability ball instead of a bench.
- Get ready: Stand a few feet in front of a bench. Carefully extend one foot back to place it on top of the bench with the sole of your shoe almost parallel to the floor.
- Go: Bend your front leg to lower your torso straight down toward the ground, making sure your knee stays behind your toes, until your thigh is about parallel to the ground and your back knee is within a foot of the floor. Press through the heel of your front leg and squeeze your glute as you rise straight back up.
Kims tip: Make sure the movement goes straight down, not forward.
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Flat Rubber/latex Resistance Bands
The flat rubber straps are used more so in physical therapy, but these can be tied together and slipped over the thighs or ankles for some good booty exercises. But these do tend to roll up on the leg when placed above the knee when making the abduction movement with the legs.
The best booty bands are the thick fabric ones that are made with non-slip material on the inside. These babies stay in place very well, whether against skin or leggings, and target all muscles of the glute without straining your upper body or lower back.
Your Leg Day Workout Is Crucial In Achieving A Symmetrical Good Looking Physiqueready To Grow Heres Your Mass
Its all too common for people to skip a leg day. Because well leg workouts are hard, and then theres the all too familiar waddle that comes in the days to follow. But heres the thing when you hit your legs hard enough to make them grow, the rest of you usually gets bigger, leaner, and more muscular, too!
This all-around muscle-building leg workout is built around the best exercises for quads, hamstrings, glutes, and calves. Hit it with everything youve got once a week, and it will be enough! Ready to build and toughen up those chicken legs? Lets get to work!
Just remember: if you are looking to build your dream physique, you have pay some attention to ALL muscle groups! You can dial in your entire training week with Vinces other Ultimate workouts:
Sunday: Rest, play, and meal prep
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