Free Guided Glutes & Legs Workout!
🔥 Why Focus on Glutes & Legs?
- Functional Strength: Your glutes and legs are your power base. Strong legs support everything from walking and running to lifting heavy.
- Injury Prevention: Building muscle in the lower body helps stabilize joints and prevent lower back, hip, and knee injuries.
- Aesthetic Goals: Sculpted legs and round, lifted glutes create a well-balanced and powerful physique.
🏋️♀️ Hammers Gym Glute & Leg Workout
Training Focus: Hypertrophy & Definition
Frequency: 2x per week
Rest Time: 60–90 seconds between sets
1. Barbell Hip Thrusts – 4 sets x 10-12 reps
Primary: Glutes
Drive through your heels and squeeze at the top. Use a pause at peak contraction for max glute engagement.
2. Bulgarian Split Squats – 3 sets x 8-10 reps each leg
Primary: Quads & Glutes
Unilateral training improves balance and activates the glutes deeply. Add dumbbells for more resistance.
3. Romanian Deadlifts (RDLs) – 4 sets x 10 reps
Primary: Hamstrings & Glutes
Keep your back flat and a slight bend in the knees. Stretch and contract the glutes through a controlled tempo.
4. Sumo Squats with Dumbbell or Kettlebell – 3 sets x 12-15 reps
Primary: Inner Thighs & Glutes
A wider stance targets the glutes from a different angle. Focus on sitting back and squeezing up.
5. Cable Kickbacks or Glute Kickbacks on Machine – 3 sets x 15-20 reps per leg
Primary: Glute Isolation
High reps here are great for activation and definition. Don’t overload; focus on the mind-muscle connection.
6. Walking Lunges (Optional Finisher) – 2-3 rounds x 12 steps each leg
Primary: Full Lower Body
Burnout finisher to build endurance and push your glutes to the limit.
💡 Pro Tips for Glute Growth & Leg Definition
- Progressive Overload: Increase weights or reps each week to challenge the muscles.
- Form First: Avoid ego lifting. Perfect form will always deliver better results.
- Nutrition Counts: Eat enough protein and fuel your training for visible muscle growth.
- Recovery is Key: Muscles grow outside the gym—get your rest, stretch, and stay hydrated.
✅ Ready to Build Your Best Lower Body?
You’ve got the tools—now let’s put them to work. Come train with us at Hammers Gym, where our community and coaches are here to help you crush your goals.
Want personalized guidance? Talk to one of our trainers for a custom glute & leg program tailored just for you.
