Beginner Lower Body & Glutes
You recently completed a full-body strength routine. Today, we'll focus specifically on building strength and muscle mass in your legs and glutes to support your weight gain goals.
Warmup
(3)Treadmill Walk
Walk at a brisk pace to increase heart rate and blood flow to the lower body.
Leg Swings
Hold a wall and swing your leg forward and backward, then side to side, to loosen the hip joint.
Bodyweight Squats
Lower your hips as if sitting in a chair, keeping your chest up and weight on your heels.
Main Workout
(3)Barbell Glute Bridge
Sit on the floor with a barbell across your hips. Drive through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
Dumbbell Walking Lunges
Take a large step forward and drop your back knee toward the ground. Keep your torso upright and alternate legs.
Leg Press Machine
Place feet shoulder-width apart on the platform. Push the weight up until legs are almost straight, then lower slowly with control.
Cooldown
(2)Static Quad Stretch
Stand on one leg and pull your other heel toward your glute. Hold for 30 seconds per side.
Pigeon Pose
Bring one knee forward and place it behind your wrist, extending the other leg straight back. Hold for 30 seconds per side.