This workout strengthens the legs – especially the glutes and hamstrings – along with the abs! It includes several compound movements (working multiple muscle groups) for maximum effectiveness. More muscle mass also means a faster metabolism – so get your glutes in the gym and try this routine!
*When using weights, be sure the resistance makes it a challenge to complete the last two reps while keeping proper form. Click links to learn how to do each movement.
Set 1 (Complete 4 sets):
Superset 1 (Complete 3 sets):
Barbell OR Dumbbell Hip Thrusts – 10-15 reps
Straight Leg Reverse Crunches – 15 reps
Superset 2 (Complete 3 sets):
Curtsy Lunges – 10 reps each leg
Stiff Leg Deadlifts – 10-12 reps
Tri-set (Complete 3 sets):
Single Leg Glute Bridges – 10 reps each leg
Frog Hip Ups – 15 reps
Knee to Elbow Plank – 10 reps each leg
Be sure to stretch afterwards and have a healthy carbohydrate and protein-rich post-workout snack or meal!
Author: Amanda Giorno, HealthEase Site Manager