If you're looking for a great leg and glute workout to do at home this is one for you. It's pretty challenging since I utilized compound supersets, hitting the same/similar muscles twice in a row.
While I use a barbell, I have given ways to modify this so it works with body weight or just a few bits of equipment, like dumbbells or Kettlebells, and a band.
You might be tempted to think that me using heavier weights makes this work better. I say: what makes anything work better is the EFFORT you put it. Make it challenging.
Do that through any of these (not necessarily all at once LOL):
- Load (more load will need more effort to move it... obvi)
- Tempo (faster or slower... I prefer adding speed/explosiveness)
- Reps (like max it out)
- Range of movement (increasing the joint angle making it harder to get out of, but also increasing the stretch into it)
Don't assume that because body weight variations lack "high load" that they therefore won't require high effort.
Don't assume because something can be lifted with speed that it won't help grow your butt. Just look at Olympic Weightlifters... they often pull for singles at high speed. Okay, they also lift heavy, but they lift FAST.
Effort matters most.
Now, get after it with this crazy glute workout (with one upper body superset lol):
Barbell and Band Leg and Glute Workout (with a little upper body): Took about 30ish minutes
This is an Intermediate to advanced workout if you're using a barbell, but check out the modification tab for ways to make it easier, and more home-friendly.
Main Interval Section
Rest minimally between exercises and about 2-3 minutes between sets/rounds.
NOTE: My reps per exercise are noted in brackets) and I only did 2 rounds, though feel free to do up to 3 (adding a 4th set is probably overkill, unless you only train lower body once a week):
1A. Bench Press: 2-3x8-12 (think I did 10 reps)
1B. Tricep Pull-Down: 2-3x8-12 each side (forgot to count)
2A. Barbell Hip Thrust: 2-3xMAX (24, 20)
2B. Barbell Romanian Deadlift (RDL): 2-3xMAX (12, 15)
3A. Banded Dynamic Squat Jumps: 2-3xMAX (13, 13)
3B. Monster Band Walk: 2-3xMAX (13, 14)
4A. Goblet Squat: 2-3xMAX (12,14)
4B. Half Goblet Get-Up: 2-3xMAX (5?,5?)
How to Modify this (mostly) Leg and Glute Workout for Less Equipment or Beginners
Push-Up or Floor Press
Overhead Tricep Extension or Skull Crusher
Barbell Hip Thrust
Single Leg Hip Thrust or Feet-Elevated Bridge
Single Leg RDL (body weight or weighted)
Banded Dynamic Squat Jumps
Without Band (beginners do 1-2 sets)
Monster Band Walk
Frog Pump or Lying Leg Abduction
Body Weight Squat
Body Weight Get-Up
After getting some new equipment, and with the up-coming re-launch of Get Glutes, I feel so motivated and passionate about my fitness again. This is a big deal, considering I've felt so "out of shape" and de-motivated for literally years now.
Especially after gaining a lot of body fat post partum, I just haven't felt good in my skin. Regardless of why, I feel better leaner and love to see my muscle definition at least a wee bit. So this workout video really is the beginning of a better chapter for My O My Fitness 😀
The workout started as just a randomer... like, I just decided to film it at the last minute. It turned out to be an amazing leg and glute workout for my at home gym. I'm fortunate to have all this equipment, so if you don't have much to work with, please use my modification ideas, or reach out in the comments below and ask for advice. I'm happy to help.
Chat soon, all.