Legs and Glutes Hypertrophy
Following your recent lower body session, we will target the glutes and quads with higher volume for muscle growth while using stable equipment to avoid aggravating your shoulder.
Warmup
(3)Treadmill Walk
Brisk walk at 5.5-6.0 km/h to increase core temperature.
Leg Swings (Lateral and Frontal)
Hold a stable object and swing each leg to loosen the hip joints.
Bodyweight Glute Bridges
Lie on back and lift hips, squeezing glutes at the top of the movement.
Main Workout
(6)Barbell Hip Thrusts
Place upper back on a bench, drive through heels to lift the barbell using glutes. Squeeze hard at the top.
Smith Machine Squats
The Smith machine provides stability for your shoulders. Keep feet slightly forward to focus on quads and glutes.
Dumbbell Walking Lunges
Take long strides to emphasize the glutes, keeping your torso upright and core engaged.
Lying Leg Curls
Pull the weight toward your glutes while keeping your hips pressed firmly into the machine pad.
Leg Extensions
Focus on the mind-muscle connection in the quadriceps. Pause for one second at the peak contraction.
Seated Calf Raises
Lower heels as far as possible for a deep stretch, then explode upward onto your toes.
Cooldown
(2)Standing Quad Stretch
Pull one foot toward your glute while standing tall, hold for 30 seconds per side.
Seated Glute Stretch
Cross one ankle over the opposite knee and lean forward slightly.