Workout for well-shaped legs and glutes
Well-shaped thighs are one of the main goals of training ladies. I have always said that if you haven’t built up muscles, practically there is nothing to shape. Very often girls say that they do not want muscles; they want only to firm and tone their thighs. Actually, fats and water cannot firm. The only way to achieve good-looking thighs is to build good muscles and clean water and fats.
I would like to introduce to you a workout for building thigh muscles and glutes.
Warm your body with 10 minutes walking on inclined treadmill.
| Exercise | Sets/Repetitions | Rest |
Seated leg extension In this exercise we emphasize on the outer side of the thighs, the toes are slightly turned outwards, the body is leaned backwards, tempo is slow, we are seeking maximum tension in the upper part of the thighs.
|
1-2 warm up sets 4 x failure |
|
Leg press The last 2 sets should be executed with maximum possible weight. In this exercise we emphasize on the inner side of the thighs, so we slightly “close” our feet and we position them on the lower part of the platform. Maximum concentration is required in both directions of the movement in order to load the desired muscle. |
4 x 15 in pyramid | 60 sec. |
Hack squat In this exercise we emphasize on slow negative part and explosive lift without “locking” in upper position. In the lowest part, we seek maximum stretching and activation of the thigh muscles. |
4 x 15 | 60 sec. |
|
Barbell squat The squat should be as deep as possible and the aim is to activate the glutes. We do not emphasize on big weights but on proper execution in both directions of the movement. |
4 x 15 | 60 sec. |
Banded bent knee kickbacks What is important here is to focus. There should be maximum tension in upmost position. The quality of the bands also matters. We use Let’s Bands. |
4 x 20 | 0 sec. |
|
Banded lateral leg raise What is important here is to focus. There should be maximum tension in upmost position. The quality of the bands also matters. We use Let’s Bands. |
4 x 20 | 0 sec. |
Calf on leg press machine 2 sets toes pointing outwards 2 sets toes pointing inwards 2 sets toes pointing forwards |
6 x 30 Changing the direction of the toes |
30 sec. |
I recommend execution of this workout at every 4-6 days as part of the weekly training plan.
If the aim is shaping and gaining muscles, I recommend doing squads and hamstring in different, inconsecutive days.
If you want to be in good shape, nutrition and recovery are also very important, so pay attention to all pieces in the puzzle!
If you wish to solve the puzzle – proper nutrition, training plan, monitoring of the results and updates, you can choose from my packages:
