This week, I’m so excited to share with you two new exercises to work a few of those hard-to-target areas: the inner thighs and lower glutes. Together, these exercises create a killer BUNS and THIGHS SUPERSET that can be incorporated into your current lower body training program. You can begin your lower body workout with this superset to get those hard-to-target muscles firing. Or, you can tag the superset onto the end of your workout to give your buns and thighs one final burn. Give it a try, and let me know what you think!
BUNS & THIGHS SUPERSET
Lower Glute/Inner Thigh Squeeze: 20 reps
Weighted Sumo Squat with Heels Elevated: 20 reps
INNER GLUTE/THIGH SQUEEZE
Get Ready. Set up the abductor/adductor machine as if you were going to do inner thigh work but decrease the leg pad/foot holster width. I position it about a third of the width that I would normally use for inner thigh work. (See demonstration picture). Select a light weight, as going too heavy will strain your knees. I typically use 20 to 40 pounds. Place your knees on the seat, position the leg pads between your calves and ankles, and grab onto the back pad.
Work. With your glutes pressed back and your abdominals tight, squeeze your inner thighs and lower glutes to push the pads together. Keeping the glutes and thighs tight, return to the beginning position and repeat.
WEIGHTED SUMO SQUAT WITH HEELS ELEVATED
Get Ready. Holding a 25-pound plate, get into a wide sumo squat and position 10-pound plates under your heels.
Work. Keeping your torso upright, lower yourself into a deep squat. Think about pushing your glutes back and engaging the same area you targeted with the inner glute/thigh squeeze. Return to the starting position and repeat.
Push Toward Your Best
You must give your best to achieve your best. Close enough on your diet isn’t going to get you to your best. Good enough on your training won’t either. So determine your heart’s desire and invest 100 percent in achieving it. When you do, you will stop striving and start arriving at your goals. Keep pushing— your best is waiting.