Quads & Glutes

Quads & Glutes

1. Sumo Squat to Deadlift – 12 reps – 4 sets
2. Step Ups – 8 reps each leg – 4 sets
3. Walking Lunges (holding dumbbells) – 30 reps – 3 sets
4. Goblet Pulse Squat – 8 reps – 4 sets
5. Curtsy Lunge – 8 reps each leg – 4 sets

Sumo Squat to Deadlift 

Position your feet in a wide stance, a few inches outside of your shoulders with your toes pointed slightly out. Holding a dumbbell in each hand squat down keeping your knees pointed out and your weight in your heels. Squat back up into the starting position then deadlift down keeping your weight in yours heels and making sure your are pushing your hips back. Keep your chin tucked down towards your chest to help keep your back neutral. Use your mind to muscle connection and really think about squeezing and using your glutes throughout the movement.

Step Ups

The key here is slow and controlled. 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.

Walking Lunges (holding dumbbells) 

Step out so your knee is bent in a 90 degree angle, your back knee should be in about a 90 degree angle as well. Push up through your front heel bring your back leg up. Repeat with the other leg. Make sure your are keeping your core tight and your torso up straight.

Goblet Pulse Squat

Curtsy Lunge 

Stand with your feet hips width apart, lunge your leg back and to the side of your body. Lunging back with your right leg you are going to go back and to the left, lunging back with your left leg you are going to go back and to the right. Your front leg should be bent at a 90 degree angle and you should be pushing up through the heel. You should feel this exercise in your glutes and hips and slightly in your quads.