Glutes & Legs

Glute Work – Volume 1

glute workouts

Two things I love just happen to go hand in hand: lifting heavy and a big, round booty! ūüėȬ†Adding shape and volume to the posterior is best achieved with heavy weights, blending multi-joint exercises with isolation and coupled with good nutrition.

The workout detailed below is tough, sweaty and usually leaves me hobbling a bit the next day – but ¬†the challenge is awesome, and it’s incredibly effective.

A word to the ladies:¬†if you don’t already lift heavy, you’ll be¬†surprised¬†how strong your lower halves actually are; and if not right away, how quickly you become strong. Physical strength aside, I find lifting incredibly empowering mentally. Progress and increased strength and ability are addictive.

All exercises below to be performed in sequence, back to back. Go hard and enjoy!

Warm up

  • 5 mins on recumbent bike, 85 mph @ L10-12

Squats

I use the squat rack and plates for these. Proper form is really important and I suggest nailing it before piling on the weight.

  • 10 reps warm-up weight
  • 10 reps heavy
  • 10 reps heaviest
  • 10 reps heaviest
  • 10 reps heaviest

Superset – One Legged Deadlifts & Cable Kickbacks

Here are links to the proper form for the one legged deadlift and cable kickbacks. I typically hold a barbell instead of kettlebell for my one legged deadlifts (can balance more weight by holding with two hands).

Here, you¬†should be performing one leg after another without break and deadlift to cable kickback without break. Take a quick break after a full set of both legs – shouldn’t be more than 1 minute, though, to keep the intensity high.

For 3 total sets of each leg:

  • 10 x one legged deadlift per leg with heavy weight
    alternate without break
  • 10 x cable kickbacks per leg with heavy weight

* BONUS – add a few more pounds to your deadlift or cable kickback gradually with each set
** DOUBLE BONUS Рburn out with 5 mini reps at the end of each set if you’re feeling good

Superset – Walking Lunges with Plates & Barbell Glute Bridges

Here are links to proper form for walking lunges and barbell glute bridges.

I like to do this superset in a side room at the gym for more space, etc.

For equipment, I use regular plates with hand holes for the walking lunges. For glute bridges, I like to use Body Pump bars with their big plates (create good distance for hip lifting), a mat to lay on and one to roll up and put over your hips.

For 3 – 4 sets:

  • 30-40 x walking lunges – alternating legs,¬†back and forth length of the room (room size doesn‚Äôt matter but aim for 15-20 reps per leg)
    alternate without break
  • 10 x glute bridges

* BONUS – add 5 mini reps at the end of each glute bridge set for extra burn

Bottom line¬†(pun intended): if you’re serious about adding shape to your lower half, lifting heavy weights is the only way to do it.¬†