Quads & Glutes

Quads & Glutes

1. Walking Lunges – 10 reps each leg – 5 sets
2. Deadlift to Curtsy Lunge – 6 reps each leg (only count lunges) – 4 sets
3. Good mornings – 10 reps – 4 sets
4. Bulgarian Split Squat – 10 reps each leg – 4 sets

5. Goblet Squat – 12 reps – 4 sets

Superset with

6. Static Lunge – 8 reps each leg – 4 sets

Walking Lunges 

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.

Deadlift to Curtsy Lunge 

Good mornings 

Position your feet in a wide stance, a couple inches outside of your shoulders. Brace your core and take a breath in, exhale as you hinge at the hips. You want to really focus on pushing your hips back and keeping your weight in your heels. It’s very important to maintain a neutral spine or a straight back as you hinge down. Keeping your chin tucked down toward your chest will help this, the more you lift your head up the more your lower back want to arch.

Bulgarian Split Squat 

Stand 2 to 3 feet in front of a knee-high platform or bench and position your right leg behind you resting your foot flat on the bench. Slowly lower down towards the ground and back up. The further out you place your front foot, the more you will be engaging your hamstrings and glutes, the closer is it to the bench the more you will engage quads. Another factor is your chest. The more you slightly lean forward, you will engage hamstrings and glutes, and the more upright your torso is will be more quad focused.

Goblet Squat

Stand with your feet slightly wider than hips width apart holding one end of a dumbbell with both hands. Keep your weight in your heels as you squat down making sure your knee does not go beyond your toes. Its also important to make sure you avoid letting your knees cave inward. Make sure you are pushing your knees out, keeping them in a line with your ankles.

Static Lunge