Gym - Lower Body & Glute Hypertrophy
Building on your previous lower body session, this workout targets the glutes and quads with compound lifts and controlled isolation work. Focus on maintaining a full range of motion to maximize muscle growth.
Warmup
(3)Stationary Bike
Pedal at a moderate pace (50-60% max HR) to increase core temperature and blood flow to the lower body.
Leg Swings
Stand on one leg and swing the other forward and backward, then side-to-side to open up the hips.
Bodyweight Squat
Perform slow, controlled squats to prime the movement pattern for the upcoming weighted sets.
Main Workout
(6)Barbell Squat
Weight is total bar weight. Keep your chest up and core braced as you descend until thighs are parallel to the floor, then drive through your heels to stand.
Barbell Hip Thrust
Weight is total bar weight. Sit on the floor with your upper back against a bench, roll the bar over your hips, and drive your hips upward until they are level with your knees.
Leg Press
Weight is per side of the sled. Place feet shoulder-width apart, lower the platform until knees are at 90 degrees, and press back up without locking your knees.
Leg Extension
Weight is per side of the cable stack. Sit in the machine and extend your legs fully, squeezing your quadriceps at the top of the movement.
Seated Leg Curl
Weight is per side of the cable stack. Sit with the pad behind your ankles and curl your legs down toward the chair, focusing on the hamstring contraction.
Standing Calf Raise
Weight is per side of the stack. Stand on the edge of a block, lower your heels for a deep stretch, and then rise onto your toes forcefully.
Cooldown
(3)Kneeling Quad Stretch
Kneel on one knee and pull your rear foot toward your glutes to stretch the quadriceps and hip flexors.
Seated Hamstring Stretch
Sit on the floor with legs extended and reach for your toes, keeping your back straight to stretch the hamstrings.
Figure Four Glute Stretch
Lie on your back, cross one ankle over the opposite knee, and pull your thigh toward your chest.