I’m going to be honest! When I train legs I really only focus on my hamstrings and glutes. I am so quad dominant I never feel the need to focus just on that. So I have found many ways to activate and focus on my glutes! Here is a workout that I tried the other day. I couldn’t walk for two days! I have been going really hard on my weightlifting and this workout is killer.
If you don’t have a resistance band or hip circle get on Amazon right now and buy yourself one! It will change your life. I also always walk on an incline or do the step machine for ten minutes before I start so I can wake up a bit.
25 Banded Squats
20 Side Step Squats
20 Glute Bridges
3 sets of 12 Bulgarian split squats each leg
4 sets of 10 kettlebells squat to hamstrings
4 sets of 10 squat to lunge on the pulley machine
3 sets of 12 leg extensions on the pulley machine
3 sets of 10 hack squats- use the band or make sure that all of the weight is on your glutes
4 sets of 12 weighted glute bridges
4 sets of 12 hip abductors
Superset the two exercises in red.
20 banded squats
This workout is not for the faint of heart! I love it though and will be repeating it again on Tuesday! Also, pay attention to your form! That is so important.