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.
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.
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.
Similar to the barbell thrusters, but with a dumbbell. Keep both feet planted on the ground and a straight back. 3 sets of 10.
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.
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.
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.
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.
The leg extension machine is underrated. A great finisher and quads burner. 3 sets of 15.
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.
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.
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.