leg days are always fun

Shy girls deserve to get thicc too!! This is my go to leg day when I’m at a new gym or just wanting to be in my own little corner (everybody has those days!!) Can y’all tell by now that I LOVE a drop set🤭🤭 my legs were SHAKING after this workout. Like I was struggling to make it up the stairs a

✨More Exercises✨ 🍑Weighted Cable Kickbacks: Attach an ankle strap to a cable machine and secure it around one ankle. Stand facing the machine and kick your leg back against the resistance, focusing on squeezing the glutes at the top of the movement. 🍑Weighted Glute Bridges with Resistance Ban

You don't need a ton of exercises in order to have a good workout! In fact, 3-5 exercises are typically the best range when it comes to leg days. Here’s a full leg day workout with only four exercises total! This takes about 45 minutes to complete and targets your glutes, quads, and hamstrings.

Following a good solid program is key to making real progress and not waste time. So I’m showing you how to program your lower body days for your Glutes to get the most of it. This doesnt take into account your own injuries/imbalances that you may have to tweak your program too but it’s an

Stop wasting time in the gym, I’m going to break down exactly how to build out your leg day to grow your glutes and target all muscles of your Glutes. Start with 1-2 shortened position movements. Next 1-2 lengthened position movements. Follow with 1 unilateral movement And optional, end wit

5 day workout split for leg growth! I recommend training legs 2-3x a week if you are looking for growth and development, but with training legs so often, you also need to make sure you are giving your body adequate amount of rest in between training sessions, I recommend something like 3 days on

These are a few balanced leg day combinations to help grow your legs and glutes! Have fun experimenting! Pick 1 or 2 (or create your own from the exercise examples on my page!) and stick with them! ‼️Beginners‼️ BEFORE you try and go super heavy or train until failure, make sure you have the f

PART 8🎯 knee and hip flexion during leg days plays a huge role so it’s always important to recognize these two executions on leg days as best you can when it comes to targeting specific muscle groups💪🏼 Like I always say, the smallest changes will make the biggest differences! LMK if you have an

If you’re looking to take your training to the next level, try this intermediate leg day! Set & rep details ⬇️ 1. Barbell squats 3 x 5-8 Start with a lighter weight and aim to get 8 reps. Add 5-10lbs until you are getting 5-6 reps per set. Do two sets with 5-6 reps. 2. RDL’s 3 x 8-12

Are you looking for a leg workout that is not too complicated, but still kills your legs? Follow these sets and reps and adjust to your liking. This workout hits hamstrings, quads, calves, and glutes- of course! I implement my leg days three times a week, upper body two times a week. #lemon8part

This is my glute-focused leg day routine! I do this once a week in addition to my other leg day routine, a push day, and a pull day. All of my lifts are up on my page! If you give this a try, I’d love to hear how it goes! After this lift, I always make sure to stretch and foam roll to limit sore

When it comes to isolating the glutes, I can ALWAYS leave it to these exercises to do the job🙌 By making these little adjustments, I’ve noticed such a difference in glute engagement and improved mind-muscle connection to faciliate more growth🍑 Hip Abductions- Leaning forward during this exerc

Going to the gym and working out can be very intimidating at first. When I started I would grab a set of dumbbells and find a little corner to do a workout. If you feel nervous, anxious, or shy in the gym know that you aren’t alone! Nonetheless, here is one of my favorite leg day workouts when I’m

Friendly reminder that you don’t need to be doing a 6,7,10+ exercises for your workouts. A lot of my lower body days tend to be for exercises and may be a super set or a drop set in there somewhere. If you are giving those four exercises, you’re all, training with intensity, and applying progre

All in all, this is a great exercise for glute growth as hamstrings are an important muscle to focus on if you are looking to achieve a well-rounded glute shape🍑 With that said, this could be ESPECIALLY helpful to know if you are one of the people who challenge to feel your glutes engaged and activ

If you’re wanting to build a “shelf” or booty you need to make sure you’re prioritizing the correct exercises. Here are a few examples of exercises that will target either more of your lower or upper glutes. Upper Glutes: -Hip thrusts -KAS Glute bridges -45 degree hip extensions Lower

Dedicating specific days to focus on individual muscle groups is an effective strategy for muscle growth. This method allows for maximized muscle engagement because by focusing on one or two muscle groups in a single session allows for more exercises, sets, and intensity tailored to those muscles.