Glutes & Quads
Quads & Glutes
- Dumbbell Hip Thrusts – 12 reps – 5 sets
- Sumo Squat -12 reps – 4 sets
- Goblet Squat – 12 reps – 4 sets
- Step Ups – 8 reps each leg – 4 sets
- Single Leg Box Squat – 10 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.
The key here is slow and controlled. Hold the dumbbells above your shoulders you can rest them on your shoulders if you’d like. Focusing on one leg at a time step up and try your best not to let the other leg push off the ground, keep all your weight on the leg you are stepping up with. As you come back down to the ground you want to be as slow and controlled as possible, try your best not to let your leg land hard but rather setting in down softly. make sure you are keeping a tight core to help with balance and stability. If this is difficult at first find something shorter than a bench or try without holding the weight.
Single Leg Box Squat
Seated on a bench, hold the end a dumbbell with both palms in front of your chest. Holding one leg out in front of you, squat up with one leg & back down. Be sure to keep your core tight and not swing your body back and forth with each rep.