LEGS & GLUTES, Part 1 - Beginner

LEGS & GLUTES, Part 1: Beginner | Intermediate/ Advanced

Do the five beginner exercises for 4 weeks.
  • WEEKS 1 & 2: 2 sets of 10–12 repetitions of each
  • WEEKS 3 & 4: 2 or 3 sets of 8–10

Dumbbell Split Squat

  1. Grab a pair of dumbbells and hold them at your sides. Stand in a staggered stance with your left foot about 4 feet in front of your right.
  2. Lower your body until your left knee is bent 90 degrees and your right knee nearly touches the floor. Your left lower leg should be perpendicular to the floor, and your torso should remain upright.
  3. Push yourself back up to the starting position as quickly as you can. Finish all of your repetitions, then repeat the exercise with your right foot in front of your left.

Leg Press

  1. Position yourself in a leg-press machine with your back against the pad and your feet about 4 inches apart on the platform. Unlock the platform and slowly lower the weight until your knees are bent 90 degrees.
  2. Pause, then push the weight back up to the starting position.

Snatch-Grip Romanian Deadlift

  1. Grab a barbell with an overhand grip that's as wide as comfortably possible. Hold the bar down at arm's length in front of you. Your feet should be hipwidth apart and your knees slightly bent.
  2. Keep your lower back slightly arched and bend slowly at the hips as far as you can without losing the arch. Don't change the angle of your knees, and keep the bar close to your body throughout the entire move.
  3. Pause, then lift your torso back to the starting position.

Lying Leg Curl

  1. Lie facedown on a leg-curl machine with the pads against your lower legs, above your heels and below your calf muscles.
  2. Without raising your body off the pad, bend your legs at the knees and pull the weight toward you as far as you can.
  3. Pause, then slowly return to the starting position.

Alternating Seated Calf Raise

  1. Place a step in front of a bench, grab a pair of dumbbells, and sit down. Set the balls of both feet on the step, and place one dumbbell on each knee. Lower both heels as far as you can without touching the floor.
  2. Push off the ball of your left foot and lift your left heel as high as you can. As you lower your left heel to the starting position, raise your right heel.
  3. Alternate until you finish the set.