
Whether on YouTube, Instagram, Pinterest, or Facebook, you are bound to come across millions of different videos and articles about how to build your glutes. When I first started weight lifting, I would only use leg machines and do squats. Over time, I started seeing a bunch of videos for elaborate leg and glute exercises on Pinterest and became intrigued.
This caused me to add more leg exercises into my routine. I would come across an exercise I wasn’t doing and think that I needed to add it into my routine in order to see better results. It got to the point where I was doing so many leg exercises that I ended up training legs almost every day. After adding these new exercises, I actually lost the muscle that I had previously built when I was doing more basic exercises and allowing myself rest days.
I came to the conclusion that there is no need to get crazy with your workouts. As long as you are making sure you are targeting every muscle in your legs and glutes, you are well on your way to a voluptuous booty and toned, muscular legs.
The routine I currently do for legs/glutes consists of using heavy weights and doing each exercise to failure. I like to choose a weight heavy enough for me to get to failure in 8–15 reps.
MY ROUTINE CONSISTS OF THESE EXERCISES:
- Four sets of lying leg presses
Note: I like to keep my toes raised so I am pushing through my heals because this allows for more activation from the glutes.
- Four sets of leg extensions
- Four sets of calf extensions
- Eight sets using the abductor/adductor machine
Note: I superset these exercises by doing one set to target my abductors: Gluteus Maximus, Gluteus Medius, Gluteus Minimus, and Tensor Fascia Lata (glutes and hips) then, with no rest in between, I immediately do my next set to target my adductors: the adductor brevis, longus and magnus (inner thighs).
- Four sets of lying leg curls
- Four sets of squats using the hack squat machine
Note: I keep my toes raised so I am pushing through my heals.
- Four sets of cable kickbacks
- 4 sets of bridges on the floor
Note: I have my toes raised so the emphasis is on pushing through my heals.
- I also like to do hack squats, cable kickbacks, and bridging at least 1–2 other times during the week, but I make sure not to train legs/glutes two days in a row.
The beauty of the routine I currently do is it doesn’t require a bunch of different resistance bands, a BOSU ball, or plyo boxes (jump boxes). All you need is a gym membership and determination to work hard. It is also simple enough for a beginner to do, yet highly effective.
I know it is easy to see new exercises and want to start changing your current routine, but I find that sticking to a set routine will help you build more muscle. With that being said, it is obviously fine to switch up an exercise here and there, but as long as you are hitting every part of the muscle, you really only need to change your routine when you have hit a plateau.
Whether you are new to working out or have been working out for years and are looking to switch things up, I recommend giving this routine a try!
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