Lower Body Hypertrophy - Glutes & Hamstrings
Building on your recent lower body power sessions, this workout shifts to higher volume hypertrophy to maximize growth in your glutes and hamstrings. We will focus on deep stretches and controlled contractions to drive muscle development.
Warmup
(3)Treadmill Walk
Leisurely walk at a moderate pace to increase core temperature.
Dynamic Leg Swings
Swing each leg forward and backward, then side to side to mobilize the hip joints.
Bodyweight Glute Bridges
Lie on your back and lift your hips toward the ceiling, squeezing the glutes at the top.
Main Workout
(5)Barbell Sumo Deadlift
Set feet wider than shoulder-width, toes pointed out. Grip the bar inside your knees. Keep chest up and drive through heels to stand.
Barbell Hip Thrust
Rest upper back on a bench, bar over hips. Drive hips up until parallel with the floor, squeezing glutes hard at the peak.
Dumbbell Walking Lunges
Take a large step forward, dropping your back knee toward the ground. Keep your torso upright and alternate legs.
Seated Leg Curls
Adjust the machine so the pad is against your lower calves. Curl your legs down and back, focusing on the hamstring contraction.
Leg Press Calf Raises
Place toes on the bottom edge of the leg press platform. Push the weight using only your ankles, then stretch back fully.
Cooldown
(2)Pigeon Stretch
Bring one knee forward and lay the outer shin on the floor. Extend the other leg behind you to stretch the glutes.
Standing Quad Stretch
Stand on one leg, grab your ankle behind you, and gently pull your heel toward your glutes.