BODY WEIGHT AND NO EQUIPMENT GLUTES & LEGS WORKOUTS

STIFF-LEG (SINGLE-LEG) DEADLIFT

Use a dumbbell weight you can do 3 sets of 10 with.  Rotate legs and repeat.

BARBBELL THRUSTERS

One of my favorite glute-builders.  Watch your form.  You want to push with your butt while keeping your back straight.  3 sets of 10.

SINGLE-LEG THRUSTERS

A more challenging variation on the hip-thrusters.  Keep one knee elevated and thrust with the opposite leg.  3 sets of 10.  Rotate legs and repeat.

KNEELING DUMBBELL-WEIGHTED DONKEY KICKS

Keep a straight back and a tight core.  Pivot from the hip only and kick back and up.  3 sets of 10.  Rotate legs and repeat.

DUMBBELL-WEIGHTED SUMO SQUATS

A variation on the regular squat.  Toes pointed out and a wider-than-shoulders stance.  keep a straight back and squat.  3 sets of 10.

DUMBBELL-WEIGHTED SUMO SQUATS – VARIATION

A more challenging version of the sumo squat.  Do a hold and squat mid-range and feel that burn.  3 sets of 10.

DUMBBELL-WEIGHTED STEP UPS

Slow and steady.  Keep a straight back and tight core.  Plant your foot flat on the box and push up.  3 sets of 10.  Rotate legs and repeat.  

KNEELING BAND-ASSISTED ABDUCTION

Keep a straight back and tight core.  Use a band that allows for 3 sets of 10.  Pivot from the hip only and rotate legs.  This will burn.

DUMBBELL-WEIGHTED THRUSTERS

Similar to the barbell thrusters, but  with a dumbbell.  Keep both feet planted on the ground and a straight back. 3 sets of 10.

DUMBBELL-WEIGHTED DEADLIFTS

Use a comfortable weight.  Keep your back straight and your feet planted.  Tight core and focus on your hamstrings.  3 sets of 10.

DUMBBELL WEIGHTED BOX LUNGES

Slow and steady on this.  Keep your back straight and a tight core.  Push off of your foot while keeping it planted.  3 sets of 10.

DUMBBELL-WEIGHTED SQUATS

Keep a tight core and use a dumbbell weight you can do 10 reps with.  Squat without leaning forward or hunching over.  3 sets of 10.

BAND-ASSISTED LUNGES

Lunges made more challenging with bands.  Keep your core tight and a slow and steady motion throughout the workout.  3 sets of 10.

BAND-ASSISTED HIP THRUSTERS

These look harmless…but they are effective.  You’ll feel the burn the next day.  3 sets of 15.

BAND-ASSISTED THRUSTERS WITH ABDUCTION

A twist on the regular band-assisted thrusters.  Finish with an abduction motion at the top. Hold for 2 seconds.  3 sets of 10.

BALANCE BALL THRUSTERS

Slightly more challenging than a fixed platform, like a bench or a box.  The balance ball forces you to engage your core better.  3 sets of 10.

BALANCE BALL HAMSTRING CURLS

Make sure you warm up your hamstrings first…this is known to cramp.  Palm of hands planted on floor and a tight core.  3 sets of 10.

BAND-ASSISTED LYING ABDUCTION

Self explanatory.  Pivot from the hips only.  Keep a tight core.  3 sets of 10.  Rotate legs and repeat.

WALL-SITS WITH BAND-ASSISTED ABDUCTION

When wall-sits are not enough!  Hold the abduction for 2 seconds. 3 sets of 15. Rotate legs.

EQUIPMENT ASSISTED - GLUTES & LEGS WORKOUTS

SMITH MACHINE REVERSE LUNGES

I like the Smith Machine because it helps my form.  Slow and steady here and watch your form.  3 sets of 10.  Rotate legs and repeat.

SMITH MACHINE REVERSE LUNGES TO KNEE UPS

A small variation adding a knee-up at the end of the motion.  This engages your core a bit better.  3 sets of 10.  Rotate legs and repeat.

SMITH MACHINE SQUATS

A standard squat on a smith machine.  Feet slightly outside of shoulders.  Watch your form and keep your core tight.  3 sets of 8.

SMITH MACHINE SUMO SQUATS

Sumo squats are a great variation to regular squats.  A wider stance with toes pointing outwards.  3 sets of 8.

LEG PRESSES

A staple to every leg workout.  Use leg presses to activate your muscles as a warm-up or as a great leg-day finisher.  3 sets of 15.

SINGLE-LEG LEG PRESSES

This helps with a mind-muscle connection.  Easily isolate your glutes and quads with this variation.  3 sets of 10.  Rotate legs and repeat.

BAND-ASSISTED LEG PRESSES

Make the standard leg press more challenging by adding band resistance.  This will engage your core and thighs better.  3 sets of 10.

LEG EXTENSIONS

The leg extension machine is underrated.  A great finisher and quads burner.  3 sets of 15.

HAMSTRING CURLS

A simple but extremely effective workout.  Tight core and use weights that are challenging. 3 sets of 15.

HAMSTRING FOCUSED BACK EXTENSIONS

Engage your core, hamstrings, glutes and lower back muscles.  3 sets of 10.  TIP: Hold a dumbbell to make these more challenging.

DEADLIFTS

One of the single most effective workouts!  start slow and with a manageable weight.  Slow and steady.  3 sets of 10.

SINGLE-LEG CABLE DEADLIFTS

A great variation to the barbell deadlift.  Pick a weight you can do 3 sets of 10 reps with while keeping good form.  Rotate legs and repeat.

CABLE SQUATS

Another variation to the barbell squat.  These cable squats allow you to easily increase/decrease weights.  3 sets of 10.

ANKLE STRAP STRAIGHT LEG PULLS

Engage your core and build glutes of steel with this often underrated workout.  Pivot at the hips only.  3 sets of 10.  Rotate legs and repeat.

ANKLE STRAPS CABLE RAISES

This variation is done standing up.  Keep your leg straight and pivot from the hip.  3 sets of 10.  Rotate legs and repeat.

ANKLE STRAPS CABLE PULLS – VARIATION

With a bent knee, this variation engages your core.  Makes the workout a bit more challenging.  3 sets of 10.  Rotate legs and repeat.

OTHER WORKOUTS IN THIS SERIES