Say hello to a toned bum with these glute and thigh workouts.
Warm-Up: 10 minutes on the treadmill/Stairmaster at a steady pace (short of breath, but still able to hold a conversation).
Directions: Perform each circuit three times before moving on to the next one. Rest for 45 to 60 seconds after each completed circuit.
Circuit 1- Goblet squat // Barbell hip thruster // Dumbbell hip thruster
Goblet Squat
Higher Weight/Lower Rep (8 – 12 reps)
Targets: Glutes, Quadriceps, Calves, Hamstrings
1. Grab desired weight and stand holding one end of the dumbbell with both hands. Feet should be slightly wider than shoulder-width, toes slightly turned out.
2. Keeping your chest and head up and your back straight, lower into a squat position until your elbows touch the inside of your knees.
3. Return to a standing position and repeat for designated reps.
Barbell hip thruster
Higher Rep/Lower Weight (16 – 20 reps)
This exercise can also be performed on the ground on a mat (great to start with if you are a beginner). You may want to use a pad on/under the bar so it doesn’t dig into your hips.
Targets: Glutes, Calves, Hamstrings
1. Begin seated on the ground with your back on a bench. Have a loaded barbell over your legs. Your feet should be planted on the ground.
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Begin the movement by driving through your feet, extending your hips towards the ceiling. Your weight should be supported by your shoulderblades and your feet. Extend as far as possible, squeezing your glutes at the top and then reverse the motion to return to the starting position.
Dumbbell step-ups with added kickback
Moderate Weight/Moderate Rep (13 – 15 each side)
*Choose a platform where the height will put your knee at about a 90-degree angle. The higher the platform, the harder the exercise will be.
Targets: Glutes, Quadriceps, Calves, Hamstrings
1. Stand up straight, facing the platform and holding the dumbbells parallel to outside of your legs.
2. Place your right foot on the elevated platform. Using mainly your heel, drive the rest of your body up so you are standing on the platform. Left leg stays off the platform. Extending through the heel, drive your left leg backwards about 90 degrees.
3. Return your left leg and use it to step back down. Step your right leg back down to the starting position as well.
4. Repeat using your left leg. Alternate between your right and left leg for instructed reps.
