Legs and Glute focused session ideal to sculpt and build your gluteus muscles. Some exercises will help you to work your legs and your lower back either way.
-Sumo Pulse Squats:
Do 10 repetitions
Rest 30 seconds
Do 3 sets
-Tips:Start standing with your feet lightly wider than hip-width apart, then perform a sumo squat and hold it at the bottom as you pulse a few inches up and down.
-Power Lunges:
Do 10 repetitions per leg (Do 10 repetitions of one leg then 10 repetitions of the other leg)
Rest 15 seconds between legs
Do 3 sets per leg
-Tips: Stand with your feet hip-width apart and core engaged. Take a big step back with your right foot and drop into a low lunge, bending both knees 90 degrees.
Swing your right leg forward as you simultaneously straighten your right leg and jump, bringing your right knee to hip height.
Land lightly on the ball of your left foot and immediately lower your right foot back into a lunge, moving directly into the next rep.
After you've finished all of your reps on one side, repeat on the other side.
-Skater Lunges:
Do 16 repetitions in total (8 per each leg)
Rest 30 seconds
Do 3 sets
-Tips: Transfer your body weight onto your left leg and cross your right foot behind your left leg keeping your hips facing forward as you bend both knees and lower yourself toward the floor in a lunge.
Keep your back straight and chest lifted to keep your weight in the front leg.
Step back to start position and repeat on the other side.
-Donkey Kick Variation:
Do 20 Kicks per leg counting the lateral (10 kick backs, 10 kick laterals)
No rest between legs
Do 3 sets per leg
-Tips: Get on all fours, with your hands stacked directly under shoulders, and knees under hips. Make sure your back is flat.
Without rounding your spine, engage your lower abdominals. Keeping the 90-degree bend in your right knee, slowly lift your leg straight back and up toward the ceiling.
Your max height is right before your back starts to arch, or your hips begin to rotate. Return to the starting position.
Repeat all reps on one side, then switch legs. I have added the variation of do a kick to the side to work your lateral gluteus as well.
SUPER SET:
-Marching Glute Bridge:
Do 20 repetitions in total (10 lifts per leg)
-Tips: Engage your core so your low back presses against the floor. From this engaged position, lift your hips, squeezing your glutes at the top. Hold here.
Now extend one leg up hold for a seconds then, lower the leg and your hips at the same. Repeat the other leg.
Stand up and straight away
-Squat Thrust:
Do as many repetitions as possible (AMRAP) for 1 minute
-Tips: Stand with your legs just wider than hip-width apart with your core engaged.
Place your hands on the floor in front of you, then jump your feet straight back, now jump your feet back to your hands and stand squeezing your glutes.
After you have done this Super Set (2 exercises in a row with no rest):
Rest for 1 minute
Repeat 2 more Super Sets
TOTAL 3 x SUPER SETS
Hope you enjoyed this Glute Focused workout, your legs and lower back have been working either but the main muscle which worked is the gluteus.
If you have any question about the workout or any question about exercises, Fitness, Nutrition.. just comment below and I will reply to you.
Do not forget to go for stretch after the session and every session you perform.
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