You’ll need a couple of days to recover from this
You know how you don’t really get as sore once you get consistent?
Yeah, that’s not the case with this one.
Glute focused, total leg day
Difficulty level: Advanced
1️⃣ Sumo deadlifts (3 sets, 8-10 reps)
2️⃣ Contralateral curtsy lunges (3 sets 8-10 ea)
3️⃣ Heavy Bulgarian split squats (3 sets 6-8 ea)
4️⃣ Landmine hack squats (3 sets 4-6 ea)
5️⃣ Single leg hip thrusts. (3 sets 8-10 ea)
6️⃣ Heavy goblet ski squats (2 sets AMAP)
Rest at 60-90 seconds between each set.
Let me know if you try it!
Fit from #gymsharkwomen
Body from hard work and heavy lifting. 💪🏼
If you're looking for a challenging leg day routine focused on glutes, this workout is perfect for those with an advanced fitness level. The combination of compound and unilateral exercises like sumo deadlifts, contralateral curtsy lunges, and heavy Bulgarian split squats engages multiple muscle groups, promoting strength and muscle growth. The Sumo deadlift targets the glutes, hamstrings, and lower back with its wide stance, while the contralateral curtsy lunges create balance and improve hip stability by crossing one leg behind the other. Heavy Bulgarian split squats further isolate the quads and glutes, requiring strong core engagement for stability. Landmine hack squats and single-leg hip thrusts continue to challenge the glutes and legs, using heavier resistance to maximize muscle activation. Finally, heavy goblet ski squats performed as many reps as possible (AMAP) push muscular endurance and help build lower-body power. Resting 60 to 90 seconds between sets allows partial recovery to maintain high intensity throughout the workout. Expect muscle soreness afterward, especially if you're accustomed to regular training, because these exercises focus heavily on the glute muscles. For best results, incorporate proper warm-up before this workout to prepare your joints and muscles and cool down with stretching to aid recovery. Stay hydrated and ensure adequate protein intake to support muscle repair from this intense routine. Using equipment like a 25lb Rogue weight (as seen in the workout) assists in progressive overload, which is key for muscle growth. Consistency with this routine, combined with proper nutrition and rest, will help you build a strong, sculpted lower body. Remember, safety first: use correct form and controlled movement to avoid injury. If new to some of these exercises or heavy lifting, consider consulting a fitness professional. Let us know if you try this advanced leg day workout and how your recovery goes!
