Lower Body Power - Legs & Glutes
You recently completed leg sessions featuring Back Squats and Romanian Deadlifts. Today's session introduces Hack Squats and Hip Thrusts to target the quads and glutes through a different angle of resistance for optimal muscle growth.
Warmup
(3)Treadmill Walk
Walk at a brisk pace (5.5 km/h) at a slight incline to increase blood flow to the lower body.
Dynamic Leg Swings
Hold a rack for support and swing each leg forward and backward 15 times, then side to side 15 times.
Pry Squats
Hold a light dumbbell at your chest, squat deep, and use your elbows to gently push your knees outward to open the hips.
Main Workout
(5)Hack Squat
Place feet shoulder-width on the platform. Lower the weight until your knees are at 90 degrees, then drive through your heels to the top without locking out.
Barbell Hip Thrust
Rest your upper back on a bench and place a barbell across your hips. Drive your hips upward, squeezing your glutes at the top until your body is parallel to the floor.
Dumbbell Romanian Deadlift
Hold dumbbells in front of your thighs. Hinge at the hips with a slight knee bend, lowering the weights until you feel a deep stretch in your hamstrings, then return to start.
Single-Leg Leg Press
Place one foot on the platform and lower the weight slowly. Press back up using the heel. This unilateral movement corrects strength imbalances.
Leg Press Calf Raises
Using the leg press machine, place the balls of your feet on the bottom of the plate and extend your ankles as far as possible, then slowly lower for a deep stretch.
Cooldown
(3)Standing Quad Stretch
Stand on one leg, grab your ankle behind you, and pull your heel toward your glute. Hold for 45 seconds per side.
Seated Hamstring Stretch
Sit with legs extended straight and reach toward your toes, keeping your back as flat as possible.
Pigeon Stretch
Bring one knee forward and turn it out to the side while extending the other leg behind you to release the glutes.