These 2 Leg Workouts Will Get You Toned Glutes In No Time

These 2 Leg Workouts Will Get You Toned Glutes In No Time

Over the last several years, legs and glutes have become popular focal points in training, both for performance and aesthetics.

Back in the day, abs always got the attention as glamour muscles, but whether it’s from social media, the larger than life “assets” of the Kardashians, or the rise of functional fitness sports like CrossFit and Strongman, people are legitimately working their butts off in the gym.

Though they all come in different shapes and sizes, we should all be proud of our peach emojis. Building a stronger back side leads to a more well-rounded — no pun intended — healthy body.

Woman Sitting at Desk in Office at Work

Glute workouts are an ideal way to combat the complications we experience from sitting all day long.

Never before have humans sat in a sedentary position for an average of nine hours a day, day after day. More recently, sitting has been identified as the new smoking, literally causing the glutes to degenerate — or “atrophy”— creating an unnatural tilt of the pelvis and forcing our spines to become weak and crooked. This can result in extremely tight hip flexors and lack of overall mobility.

In order to combat this sedentary lifestyle, it’s critical to focus on mobility-enhancing and glute-strengthening exercises. Below are two great at-home or at-gym leg workouts that do just that. You can perform these with or without equipment and can modify movements as needed.

Workout A: Multilateral Focus

This routine is meant to work both sides of the body at the same time. This means you’ll perform each movement or lift bilaterally using both legs and sets of glutes.

You can do this workout in two styles: “Every Minute on the Minute” (EMOM) and “As Many Rounds + Reps As Possible” (AMRAP). So, perform Station A for a full minute before moving on to Station B; perform Station B for a full minute before moving on to Station C. So forth and so on. In between stations allow yourself about 30 to 45 seconds to transition to the next station, trying not to rest too much in between.

Cycle through all the stations three to five times, or as time allows. If you’d like to add an extra challenge, count the number of repetitions completed so that when you go back to Station A you have a number goal in mind.

Station A: Glute thrusts

(Use dumbbells or barbell for added challenge)

Station B: Sumo Squats

(Use dumbbells or barbell for added challenge)

Station C: Goodmornings

(Use dumbbells, barbell or resistance for added challenge)

Station D: Banded Hip Abductor Pull-Aparts

(Use booty band or thigh abductor machine for added challenge)

Station E: Wall Sit

Workout B: Unilateral Focus

This routine is meant to focus solely on one side of the body at a time, which means you’ll be performing each movement or lift unilaterally, using one leg and set of glutes. Unilateral-focused workouts can help to correct imbalances in our bodies (when certain parts or sides of the body compensate for others). By targeting one side over the other with the same range of motion and weight, we begin to fix these imbalances, which allows us to move more efficiently throughout life.

The following stationary workout can be done in a set-repetition format. So, perform 20 repetitions of Station A (10 repetitions per leg) before moving on to Station B. Perform 20 repetitions of Station B (10 repetitions per leg) before moving on to Station C. So forth and so on. In between stations allow yourself no more than about 30 seconds to transition to the next station, trying not to rest too much in between movements. Cycle through Stations A through E five times or as time allows.

Station A: Stationary Lunges

(Use dumbbells or a back racked barbell for added challenge)

Station B: Curtsey Lunges

(Use a booty band and/or dumbbells for added challenge)

Station C: Kickbacks

(Use a booty band for added challenge)

Station D: Hydrants

(Use a booty band for added challenge)

About the Author:

Dan is a certified personal trainer and group fitness instructor based in New York City. Once a management consultant and brand strategist, Dan realized his true passion lay in health, wellness and fitness, and that's when he traded in his suit for Nikes. He is focused on pushing himself beyond his limits while doing the same for his clients and students, all in a safe, exhilarating, creative and fun environment. Dan's fitness expertise spans many modalities, instructing and coaching at some of the top tier gyms and studios in NYC including Barry's Bootcamp, CityRow, and CrossFit NYC. In addition to fitness training, Dan also offers nutrition counseling to his clients. Follow Dan on Instagram at dan_cas7illo.

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