Here is a great leg and glute workout perfect for sculpting the lower body. Give it a try this week!
Romanian deadlifts incorporating resistance band around knees (increase weight with each set):
15 reps
12 reps
10 reps
8 reps
Medicine ball hamstring curl:
12 reps, 4 sets
Superset with glute/hamstring raise:
10 reps, 4 sets
Bulgarian split squat using Smith machine:
15 reps each leg, 3 sets (increase weight with each set if you can)
Hip thrusts:
15 reps, 4 sets (last set is a drop set to failure)
Single-leg straight-leg deadlifts:
12 reps, 4 sets
Superset with banded fire hydrants:
30 reps each leg, 4 sets
Stability ball leg curl:
20 reps, 4 sets (last set keep curling until failure)
Exercise descriptions
Romanian deadlifts incorporating resistance band around knees
Place a small resistance band just about your knees. Bend at your waist with back straight and a soft knee (very slightly bent). Hold a barbell with hands a little more than shoulder-width apart using an alternate grip. Keep your head forward and the bar as close to the body as possible. Slowly lower the bar to the floor, but do not let it touch. Pushing through the heels (you should be able to wiggle your toes), pull the bar back until you have reached the starting position.
Medicine ball hamstring curl
Lying on the floor on your back, place your heels on top of a medicine ball. Lift hips and curl the heels to your butt and then extend your legs back to the starting position.
Glute/hamstring raise
This exercise can be performed with a partner holding your ankles or by securing your ankles under a piece of equipment. If performing from the floor, consider folding up a towel or a mat and place under your knees. Descend to floor, keeping your body from head to knees in a straight line. Engage your hamstrings and glutes to control the movement. When you reach the floor, land on your hands. Lightly press off your hands to help you return to the upright position.
Bulgarian split squat using Smith machine
Head over to the Smith machine with a box or a bench (or grab dumbbells and find a bench) and place the top of one foot behind you on the bench. Make sure the bench is not taller than knee height. Keep your front foot out in front of you and squat down until your back knee (the one on the bench) lowers toward the ground. Adjust your front foot forward if you see your front knee traveling beyond your toes. Push yourself back up, driving through the heel and keeping your torso upright to keep all of the focus in your hamstring and adductors.
Hip thrusts
Sit on the floor with a barbell positioned over your shins and align your upper back across a secure padded bench or step, feet approximately shoulder-width apart. Roll the barbell over your thighs so it rests at your hips (if the bar causes discomfort, consider using a pad or towel around the bar). Brace your core and forcefully extend the hips until the torso is parallel with the ground and a hip-neutral position is reached. Hold the contracted position for a moment, then return to the start position.
Single-leg straight-leg deadlifts
Stand on one leg and hold a dumbbell in the opposite hand. Keeping your back and arm straight, hinge at your hip and bend forward toward the floor, keeping your weight-bearing knee bent at roughly a 15- to 20-degree angle. As you hinge, allow your non-weight-bearing leg to elevate upward so it remains in a straight line with your torso, and do not allow your lower back to round out. At the bottom position (when your torso is roughly parallel to the ground), be sure to keep your hips flat and do not allow them to rotate. Once your torso and non-weight-bearing leg are roughly parallel to the floor, reverse the motion by driving your hips forward to stand tall again, completing one rep.
Banded fire hydrants
With a band around your anklet, get on all fours. With your knees bent, push your leg out horizontally (leg still bent). Squeeze for a one-second hold at the top, then lower your leg back in toward your body. Return leg to starting position.
Stability ball leg curl
Lying on the floor in a supine position, place your heels on top of a medium-sized exercise ball. Lift hips up as high as you can, keeping all weight on the upper back and shoulders. Curl your heels to your butt and then extend your legs back to the starting position.
