7.14.2014

Leg & Glute Toning Workout

Leg & Glute Toning Workout


I will admit that I used to have flat butt syndrome, and I was okay with it for a long time, because I had the mentality that being slim was great, even if it meant having minimal curves and zero muscle. Once I started lifting weights consistently around 2011-2012 I made it my goal to build a better lower half with squats, lunges, and deadlifts. While those moves are paramount to building muscle and total body strength this workout is focused more specifically on the glutes. 

I'll post a transformation photo tomorrow on my instagram (@chicinsneakers) so you guys can see how far I've come. This workout is one I did over the weekend at a hotel gym in Denver, and requires minimal equipment. If you're not familiar with these moves, scroll down for descriptions/videos.

Warmup: 5-10 minutes walking on incline treadmill, jogging, or other cardio equipment

Exercise 1: Dumbbell bench step ups
4 sets of 10 reps (each leg)

Exercise 2: Bulgarian Split Squats with dumbbells
4 sets of 10 reps (each leg)

Exercise 3: Glute Bridge with a dumbbell
3 sets of 20 rep

Exercise 4: Single Leg Deadlift with dumbbell
3 sets of 10 reps (each leg)

Exercise 5: Cable Hip Abductors/Cable Glute Kickbacks superset
3 sets of 10 (each leg)

Exercise 6: Donkey Kicks (Glut Kickbacks)
3 sets of 20 reps each leg

Cardio: 20 min HIIT sprints on a bike


Cool down: 5 min walking, followed by lower body stretching


Exercise Videos:

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