Workout For Glutes & Legs

Since we weren’t able to go to the gym for a few months while the pandemic was spreading, me and Alex started to grow our fitness equipment at home. We had nothing at first, but eventually found one 15lb dumbbell at Target. Yes, that’s the heaviest weight we could find at the time since everyone and their mother were buying them. That clearly wasn’t good enough so we got the next best thing which were resistance bands. Those were good for squats and.. that’s about it. Alex found a pull up bar on Amazon so he ordered that which I use for pull downs with a long resistance band we had. Since we were getting pretty depressed not being able to go to the gym and use all that equipment, Alex’s mom was nice enough to order us Bowflex Adjustable Dumbbells. They are AMAZING and are a game changer for working out at home. They’re pretty pricey, but you get all weights from 5-55lbs. Definitely worth it in my opinion and takes up less space than a set of weights. The last thing we purchased was a weight bench. I found one that was adjustable and pretty inexpensive at Walmart so I got Alex that for Christmas. In the mix of all that, I had ordered an exercise ball as well which I honestly don’t use that often.

Squats – 3 Sets Of 15 – Use Band Or Weight

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I like to start off with squats. It’s definitely the most taxing exercise on my body that I do for this workout so I enjoy starting off strong. This way, I have all my energy still so I can really focus on squeezing when I go down. Since I do legs just about every other day, I alternate between doing single squats or regular squats. The same thing essentially, it’s just focusing on one leg at a time.

Stiff-Leg Deadlift – 3 Sets Of 12

This is one of my favorites, but it’s challenging at first. I had trouble at first getting the right form to where I could feel it in my muscles. Start by standing shoulder width apart, knees slightly bent. A barbell works much better with this, but I only have dumbbells so I make it work. I take two 15lb dumbbells and bend down to about my shin then pull back up. Make sure you focus on that pull in the back of your legs and glutes when you bend down. Back is flat, not rounded. Again, I alternate these between the single still-leg deadlift. It requires a bit of balance, but you’ll get the hang of it!

Bridges – 4 Sets Of 15

These are pretty lax and fun. You get to lay down too!😜 Lay on the floor, knees bent with heels close to your butt. I like to put a resistance band around my legs for these (the resistance bands are my best friend for leg day clearly). Then, take a weight (barbell works best), I use a 20lb dumbbell, and rest it on your hips. Thrust upwards and really focus on squeezing your glutes. I like to hold the squeeze for a couple seconds. Hurts, but feels SO good!

Leg Kick Backs – 4 Sets Of 12 For Each Leg

There’s a bunch of ways to complete this exercise. You can do it on the floor on your knees, one knee on bench while other one is straight, or standing up and kicking back. All does the same job and I alternate purely based off of what I feel like doing that day. Nice and easy, but effective!

Sissy Squats – 3 Sets Of 30

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If you look up sissy squat, my version is a lot different. Alex taught me this one and I fell in love with it. I stand with my feet pretty close together and squat, but never come all the way up so it feels like I’m doing short pulses almost. After 30 of these bad boys, you’ll really feel it in your quads and hamstrings.

Calf Raises – 4 Sets Of 30 – With Band Or Weights

I save this for the end because by this point you’ve burned through most, if not all of your energy. This is strictly focusing on your calves so it’s a nice switch up. The stretch for this one also feels great as if you’re having that first stretch upon waking up. I found that using my long resistance band is more effective for me for this one as opposed to weights. Step on the middle of the band with both feet and grab the band in a spot where you’ll feel great tension. Raise your heels off the ground and try to squeeze your calves upon every raise up. These can be done in a multitude of different ways, but this is how I enjoy mine!

This is what I do for most leg days, but I do switch it up from time to time. I’m sorry if these pictures weren’t super clear on what to do, but I hope I explained it well enough. I had to take these pictures with my tripod and a 10 second timer to get in position😅 That was a workout alone.. Leg day is my absolute favorite and I want you all to love it and enjoy it with me! What’s your favorite workout? What do you incorporate into your leg day? Let me know any comments, questions, suggestions below my lovelies💗

Links👇

• Resistance Bands
• Bowflex Adjustable Dumbbells

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