Gym - Lower Body & Glutes
Building on your recent hypertrophy leg session, this workout reinforces your strength in the squat while adding high-volume isolation for the glutes and quads. This session aims to maximize muscle growth through controlled compound movements.
Warmup
(3)Stationary Bike
Maintain a steady pace at 50-60% of your maximum heart rate to increase blood flow to the lower body.
Dynamic Leg Swings
Stand on one leg and swing the other forward and backward in a controlled manner, then side to side.
World's Greatest Stretch
Step forward into a deep lunge, place your opposite hand on the floor, and rotate your chest toward your front knee.
Main Workout
(5)Barbell Squat
Weight is total bar weight. Resting the bar on your upper traps, squat down by pushing your hips back and knees out. Maintain a neutral spine throughout the movement.
Leg Press
Weight is total weight on the machine. Place feet shoulder-width apart on the sled. Lower the weight until your knees are at 90 degrees, ensuring your lower back stays pressed against the seat.
Dumbbell Bulgarian Split Squat
Weight is per dumbbell. Place one foot behind you on a bench and hold a dumbbell in each hand. Lower your hips until your front thigh is parallel to the ground.
Barbell Hip Thrust
Weight is total bar weight. Sit on the ground with your back against a bench and the bar over your hips. Drive your heels into the floor and extend your hips fully toward the ceiling.
Lying Leg Curl
Weight is total weight on the machine. Lie face down on the machine and curl the padded lever toward your glutes. Squeeze at the top and lower slowly.
Cooldown
(3)Standing Quad Stretch
Pull your heel toward your glute while standing upright. Hold for 30 seconds per side.
Pigeon Stretch
Bring one knee forward and rotate it outward on the floor while extending the other leg straight back. Hold to release glute tension.
Seated Hamstring Stretch
Sit with one leg extended and reach toward your toes, keeping your back straight. Hold for 30 seconds per side.