The week’s workout is a great one to sculpt the booty. Something that I have noticed lately is that my workouts have been lacking the intensity and muscle recruitment that I want to be truly efficient. There were a few paths to take to address these issues.
I decided on the less is more route. I perform fewer exercises, but more sets of each one. This provides me the opportunity to really work on proper muscle engagement, keep the neuromuscular connection strong and improve form with each set.
This workout was one that I get an amazing pump from and really flies by (although that may be courtesy of the preworkout..). I also do about 20 minutes of stairs before and 20 minutes of incline walking after to warm-up and cool down. Keep in mind, that’s a bit excessive, 10 minutes of each will suffice.
I personally perform 4-5 sets of all sets and circuits. If you are new to these movements, start with 2 sets of everything and just focus on proper muscle engagement. More advanced lifters can do 4-6 circuits.
- TARGETED MUSCLES – Glutes (Primary), Quads and Hamstrings (Secondary)
- ESTIMATED TIME – 40 minutes (2 Rounds) – 70 minutes (6 rounds)
- LEVEL – All Levels (see notes above)
- PRIMARY GOAL – Glute muscle growth and endurance
I started with a banded warm-up circuit to get blood flowing right to the glutes. This really helps with muscle recruitment for the active sets. If I haven’t mentioned it about 40 times before, get a hip circle! It’s a leg day game changer. Each movement is performed back to back, only rested after all three exercises have been performed. Little rest is needed, though since these movements are not weighted.
Place a mini band or hip circle around your legs a couple inches above the knee and perform a basic air squat.
Quadruped Hip Extension
The video below adds a barbell, but this is a warmup set, so skip the weight. However, you should consider adding the weight to active sets in the future, it’s an amazing exercise!
There are only 3 exercises here, so I’m keeping it simple. Perform each set, rest for 30-45 seconds, then repeat.
Banded Leg Press
If you are a super newbie and haven’t used the leg press, watch the video below for a very basic rundown of how to do a standard leg press. However, I have modifications for you: keep your feet wide and toes out. Placement on the plate will depend on your leg length. Play around with top, middle and bottom to see where you can get the best glute recruitment.
Barbell Strait Leg Deadlift
Step Up with High Knee
For this movement, focus on pressing through your heel to drive your knee as high as you can. Hold the knee raise for 2-3 seconds and then lower. I do 15 on one side and then switch to next right away.
Lying Leg Curl
This unilateral with bilateral burnout method is one of my favorites on leg day. If I haven’t said it already, I really like to combine unilateral (single leg) movements with bilateral movements (both legs). Unilateral movements allow you to identify and correct any imbalances you may have. Let me know in the comments below if that’s something you would like to have more detail on and I will write a post on that.
Set the weight low to start with…like 40% of what you can do with both legs. Perform 10 reps with one leg, then 10 with the next and immediately go into the last 10 with both legs.
This video is a quick tutorial on how to use the machine, but I have a couple more pointers for you to ensure proper muscle recruitment:
- Keep your hips planted against the pad
- Squeeze your glutes as you contract your leg
- Keep your foot flexed rather than pointed
Go Build a Better Booty and Share the Love
I put together a quick PDF for you to download so that you can easily reference the workout on your phone and save it for future use, click to download that now.
You can also save the workout to Pinterest below. If you are looking for more free workouts click HERE. If you love the workout or have any suggestions for new workouts please comment below and share this with all of your friends!