LEGS & GLUTES, Part 2 - Intermediate/Advanced

LEGS & GLUTES, Part 2: Beginner | Intermediate/ Advanced

An intermediate should do the five intermediate/advanced exercises shown here for 4 weeks.
  • WEEKS 1 & 2: 2 sets of 8–10
  • WEEKS 3 & 4: 2 or 3 sets of 6–8

ADVANCED
Do the five intermediate/advanced exercises shown here for 4 weeks.
  • WEEKS 1 & 2: 2 sets of 6–8, after a thorough warmup with lighter weights
  • WEEKS 3 & 4: 2 or 3 sets of 4–6, after warmup

Overhead Squat

  1. Stand holding a barbell with an overhand grip, and press it over your head so that your arms are fully extended. The bar should be directly over your shoulders. Set your feet shoulder width apart.
  2. Slowly lower your body as if you were sitting back into a chair, keeping your back in its natural alignment.
  3. When your thighs are parallel to the floor, pause, then return to the starting position.

Barbell Hack Squat

  1. Stand holding a barbell at arm's length behind your back, using an overhand grip. Set your feet shoulder-width apart and place each heel on a 25-pound weight plate.
  2. Slowly lower your body as if you were sitting back into a chair, keeping your back in its natural alignment.
  3. When your thighs are parallel to the floor, pause, then return to the starting position.

Dumbbell Calf Jump

  1. Stand with your feet hip-width apart.
  2. Grab a pair of dumbbells and hold them at your sides at arm's length.
  3. Dip your knees so they're bent about 45 degrees and jump as high as you can. Point your toes toward the floor when you jump.
  4. Allow your knees to bend 45 degrees when you land, then immediately jump again.

Single-Leg Swiss-Ball Hip Extension and Leg Curl

  1. Lie on your back on the floor; place your right lower leg on a Swiss ball and your left leg in the air, perpendicular to your body. Put your hands flat on the floor at your sides.
  2. Push your hips up so that your body forms a straight line from your shoulders to your knees. Without pausing, pull your right heel toward you and roll the ball as close as possible to your butt.
  3. Pause, then reverse the movement and return to the starting position. Finish the repetitions and repeat with your left leg.

Single-Leg Back Extension

  1. Position yourself in a back-extension station. Hook one foot under the leg anchors and leave the other foot resting on top. Cross your arms over your chest.
  2. Lower your upper body, allowing your lower back to round, until it's just short of perpendicular to the floor.
  3. Raise your upper body until it's slightly above parallel to the floor. At this point you should have a slight arch in your back, and your shoulder blades should be pulled together in back.
  4. Repeat, finish the set, then repeat with your other foot under the leg anchor.