Lower Body: Hypertrophy Workout
Build your glutes and tone your legs with these 4 moves using free weights. All exercises can be performed in our free weights area. If you're unsure how to perform these moves properly, ask one of our personal trainers for help.
Make sure to warm up properly before going into the workout.
REPS: 10 SETS: 3-4 REST: 30 secs
Place feet slightly wider than shoulder width apart. Grip bar with your arms outside your legs. Engage lats and hinge at the hips. Drive legs up to standing position. Slowly lower the bar back to the floor. Keep bar close to your body and back straight throughout the whole movement.
Lifting platforms are located in the free weights area in our gyms.
BARBELL WALKING LUNGES
REPS: 10-16 SETS: 3-4 REST: 30 secs
Place barbell across your back. Engage core. Step one foot forward and sink into a lunge so both your front and back knee is bent. Use the heel of your front foot to drive your other leg forward into the next lunge.
BARBELL HIP THRUSTS
REPS: 10 SETS: 2-4 REST: 30 secs
Sit on the ground with a bench or plyo box behind you, bending your knees so your feet are planted on the floor. Rest barbell above your hips with hands on the bar. Lean back so the top of your shoulders are on the bench. Drive hips up to lift the bar up and squeeze your glutes. Your knees should be bent at a 90 degree angle. Slowly lower you hips back to starting position.
Benches are located in the free weights area in our gyms.
DUMBBELL SPLIT SQUATS
REPS: 8-12 SETS: 2-4 REST: 30 secs
Stand in front of a bench with a dumbbell in each hand. Lift one leg off the floor and place it on the bench to rest. Sink your hips down and bend your knee to lower your body. Keep the front knee in line with the foot and keep your back straight. Drive through the front heel to extend your knee and lift your body back up to starting position.
After you complete this workout, take some time to cool down and perform some light stretches targeting your lower body, particularly your quads, glutes and hamstrings.