Looking To Grow Your Glutes and Legs?
This workout employs some useful techniques for building strategic muscle.
Use the techniques here in your current routine or add this workout to what you’re currently doing!
If you’re doing your own workout, make sure you’re increasing volume or weights used each week to illicit those great changes in your physique.
Legs and Glutes Workout for Women:
1. Single-leg leg extension
2. Hip thrusts (1.5 reps)
3. Back hypers (toes out)
4A). Hack squat (pause rep)
4B). Reverse lunge
5A). Leg press (single leg)
5B). Calf raise on leg press
Today, we’re doing some pre-exhaustion work on the quads, as they tend to take over on the hip thrusts when the glutes fatigue.
Pre-exhaustion of the quads can keep the emphasis on the glutes, thus encouraging growth.
Hip thrusts are excellent for adding volume without adding soreness. Volume is a driver in muscle growth. These 1/5 rep hip thrusts give you that volume, but can help with keeping the weight on the lighter side.
📝 Supersets save time and give your workout a cardio component as well.
I love being able to double the work in less time as well.
What do you think? Are you going to give this legs and glutes workout a try?
Thanks for reading, watching, and sharing! 💖
