Legs and Booty

STRENGTH: Grow your Glutes

November 29, 2018

Hello friends!

Today I’m excited to be bringing you one heck of a workout that is sure to burn those legs!

Be prepared to challenge the glutes, your quads and inner thighs. I’m proud to say that this particular legs and booty workout hit almost every muscle group below the waist…but WOW this was a major wake up call after just getting done with Thanksgiving! The next day I was walking like a newborn giraffe, but it was definitely worth it. I won’t sugar coat it: this is a difficult workout but it leaves you feeling SO accomplished.

This workout is a great opportunity to get back into the swing of things or a great addition to your current routine. Check out my key tips and comments below before giving it a try!

Key tips and comments about this workout: 

  • If you choose to use a weight on the lateral lunges (medicine ball, dumbbell, etc.), be sure to get in a solid dynamic warm up that targets the inner thighs. I did not thoroughly warm up my  quadriceps or inner thighs before starting those lunges and I paid for it later. I definitely underestimated the movement because they were just “good old lunges”. How  bad could it be? Turns out very….if you aren’t properly warmed up. This movement truly sets the tone for the rest of the workout and you don’t want to be too exhausted or sore to finish the rest! 

Growing the glutes is a “bootyful” science!

  • Many lifters (particularly women) are aiming towards that curvy, strong, toned gluteal region (what I refer to as “the underbutt”), yet we continue to do the same old squats over and over again without any progression. If you want to grow yourself a booty, you need to be doing movements that activate your entire posterior kinetic chain (think hamstrings and glutes).  
  • Alternating between the goblet squat and dumbbell bulgarian split squat should feel challenging but amazing at the same time.  Getting a deep stretch in those hammies will work wonders compared to doing movements that primarily rely on anterior muscles. Doing so will ensure that you are growing your butt instead of your quads. 
  • When you do the bulgarian split squat, make sure you bring your quads to slightly above or at parallel. Here you’ll find your hamstrings in their lengthened state, or eccentric phase of the single leg squat. As soon as you push back up, your hamstrings are working in the concentric phase of the squat, a.k.a they contract. Squatting to parallel (or slightly above) will enable your hamstrings to work harder on the way up since they are optimally lengthened compared to squatting too low. I’m trying hard not to nerd out, but if you are at all interested in the principle of length tension relationships and how joint angles affect muscle recruitment, here is a lovely study to read about the optimal back squat position. If you’re not a nerd like me and just want to have a great backside, the moral of the story is to not squat lower than 90°. Your knees will thank you.

Give this workout a try! Crush it first, then come back to let me know how it went. Happy lifting!

Cheers, Leah

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