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Glutes & Quads
Quads & Glutes
- Dumbbell Hip Thrusts – 12 reps – 5 sets
- Sumo Squat – 12 reps – 5 sets
- Heel Elevated Goblet Squat – 12 reps – 5 sets
- Static Split Squat – 10 reps each leg – 5 sets
- Narrow Squat to Curtsy Lunge (only count lunges) – 6 reps each leg – 4 sets
- Alternating Forward Lunges – 8 reps each leg – 4 sets
Dumbbell Hip Thrusts
Place your feet hip width apart and not too far away from your body, when you press up it should make about a 90 degree angle. Place the dumbbell just below your hips and hold it in place with your hands through the exercise. Its very important to make sure you are not arching your back as you thrust up and also to not let it arch as you bring the weight down. I find it helps me to lift my toes a bit and really push through my heels to make sure I am isolating my glutes as much as possible.
Position your feet in a wide stance a few inches outside your shoulders with your toes pointed slight outward, doing this will help force your knees out. You never want your knees to be caving in at any time, you also don’t want your knees coming over your toes. Sit back into your heels as you squat down. Brace your core and keep your chest up with your chin tucked, this will help keep your spine in aline and keep your back from arching. Hold the dumbbell with both hands in-between your legs and relax your arms.
Heel Elevated Goblet Squat
Stand the dumbbell up on its side and position your heels together on top of it. (you can also use a weight plate or wedge if that’s more comfortable) Position the other dumbbell in your palms comfortably and hold it close to your chest under your chin. Keep your chest up and your torso upright. Make sure you are pushing your knees out and not letting them cave in, I point my toes slightly out to help this. If you have never done this exercise before, don’t hold the weight until you feel comfortable.
Static Split Squat
Narrow Squat to Curtsy Lunge
Alternating Forward Lunges
With a dumbbell in each hand step into a forward lunge alternating legs each rep. As you step forward, this shouldn’t be a huge step, but instead a small narrow stance lunge.