I haven’t shared a workout in a long time, so I thought it’d be good to share a new leg workout!
So, as usual before I start any leg workout, I always do some active stretching, and glute activation. So before all of these exercises, I started with some hip adductor exercises with a resistance band; I did 20 reps x 5, and then I did some squat side to side walks with a resistance band, I did 5 reps (each way) x 3, and then I did some standing leg kick backs with the resistance band; I did 10 reps (each leg) x 3.
Then moved into the actual workout!
Hip thrusts I’m telling you - if you are training the booty without doing hip thrusts, you are missing out. These are crucial. And doing them first instead of at the end, I found gave me a better burn throughout the rest of the workout.
These two first ones will literally feel like someone gave you a charley horse in your butt cheeks, man do they hurt.
All of these exercises should be done with a weight you are comfortable with but is also pushing you.
1️⃣ Hip thrusts & pulse at the top - 10 reps x 3
2️⃣ Hip thrusts - 10, rest 3 breaths, 5, rest 3 breaths, 5 again. Repeat 3 times.
3️⃣ Sumo squats - 4 reps x 3 (with the weight I am using, I can’t do too many of these, but a heavier weight allows you to not have to do so many reps, and increases muscle gain)
4️⃣ Split squats (single leg lunges) - 5 with weight & 5 jumping ones, that’s one rep, x 3 (each leg)
5️⃣ Sumo squat pulses & straight leg deadlifts - 10 & 10, one rep, x 3
And then to finish off a leg workout, I always do a “booty burn”. So after all of this, I used my resistance band again, and completed some side leg lifts; I did 12 each leg x 3, and then I also did some back leg lifts with resistance band as well (where you lay on your stomach, and lift your legs straight up behind you as high as you can, using your butt to lift up, not the momentum); I did 10 reps x 3.
And then your done
Try adding some of these in to your next leg workout!
Song; Candlelight by Reliant K
- 3 minutes ago