Build Beautiful Legs and Glutes

Looking to grow your glutes and legs? This workout employs some useful techniques for building strategic muscle. Use the techniques here in your current routine or add this workout to what you're currently doing! If you're doing your own workout, make sure you're increasing volume or weights used each week to illicit those great changes in your physique.

Workout:
1. Single-leg leg extension
2. Hip thrusts (1.5 reps)
3. Back hypers (toes out)
4A). Hack squat (pause rep)
4B). Reverse lunge
5A). Leg press (single leg)
5B). Calf raise on leg press

Today, we're doing some pre-exhaustion work on the quads, as they tend to take over on the hip thrusts when the glutes fatigue. Pre-exhaustion of the quads can keep the emphasis on the glutes, thus encouraging growth.

Hip thrusts are excellent for adding volume without adding soreness. Volume is a driver in muscle growth. These 1/5 rep hip thrusts give you that volume, but can help with keeping the weight on the lighter side.

Supersets save time and give your workout a cardio component as well. I love being able to double the work in less time as well.

What do you think?
What would you like to see next?
Thanks for watching :)

#glutesworkout #legworkout #workoutsforwomen #gluteexercises #womensfitness #fitnesslifestyle #fitnesstips #fitnesstipsforwomen #fitnessmotivation #fitnessjourney

[annala]

Erin, I appreciate you mentioning "as you age". I've been lifting since I was 18 but now, in my 50s, I am more prone to injury if I increase weight too quickly or don't allow enough recovery time. I think using 90-day blocks and then reconfiguring my workouts will help me be challenged while reducing my risk of injury (hopefully). Mobility/flexibility becomes even more important as we age.

[BlueLotusBeba]

So beautiful on the inside and out and such a great teacher. You are amazing!!

[cherall]

I've been following you for years, like a lot of folks, and your content only gets better and better. Thank you for being so generous with your time and your knowledge. Means a lot to a lot of people ❤💪🏋️‍♀️

[lindac]

I love how you explain things no matter what level of experience. Thank you, Erin!

[rachelrobinson]

Hey ERIN! I wanted to see if you can do another day of your meals. I know you did it but it’s been years. I would love to see how you eat not prepping for stage. I have the working out down the diet is so hard. I’m sure many others would love it too!

[CoachJennMyzia]

Thanks for always being so awesome. I love your workouts and your descriptions and tips are very detailed.

[ruthsadinsky]

Erin, you always make your training videos so incredibly informative and approachable. I so appreciate how you break everything down for clarity. The videos are great supplements to your training programs. I think of them as tiny master classes! Thank you for sharing such fine detail and all of your expertise. Awesome!

[kimtran]

Thank you so much for your hard work Erin. I follow your book to train at home and feel great after 2 days. Erin please do more exercises to get bigger chest! Have a lovely day! Love you lots 🥰😍💜💜

[RoxanaKamber]

Thank you for all the teachings !! I am 73 and keep going !!

[sharongraff]

loved this leg and gluet lecture (the Why) and work out!!! helped a lot. Love you Erin.

[nanzilla]

Oh my goodness this is such a good video! All of the information you give is helpful. A lot of trainers just blab so it sounds like they’re doing something, but you had real solid knowledge to impart on every exercise. WOW!! Also: cute outfit, voice relaxing instead of annoying, and such good demonstration. I can’t wait to join a gym one day and take this bad boy in there!

[juliesouthcott]

Thank you for explaining everything, love, love, love!

[angiegustafson]

Love this!!!! Going to incorporate with tomorrow wo! Erin, thank you for all your wonderful details with all your wos. You look amazing and your sunshine shines through your kind words! ❤ thank you 😊

[yvettepavlick]

I was an amateur❤ bodybuilder in my 30’s, now in my mid-60’s with full blown osteoporosis and a cancer survivor, I am just restarting my weight training. I appreciate that you thoroughly explain form, thank you! I love trying different workouts and am excited that I can still do it! Since I’m in my own backyard gym, I’d like to see some target legs or low back without gym equipment, just using free weights, and Olympic bars. Ima not supposed to do any heavy weights above the head bc of possible spine compression fractures. TYIA

[scrubtoast]

Excellent vid, and as always fabulous content. I concur with another poster that our workouts should be age-adjusted so as to not injure ourselves. Ive just learned at 50 years of age that I've got some hypermobility. Now it makes sense why I've had certain repeated injuries in my shoulders 😊

[judysmith-randle]

Thanks Erin....have not been here for a minute. I am back on the program. Take care!

[vladcraioveanu]

Pre-exhaustion is the most powerful tool for muscle hypertrophy, if you ask me.

[gordonbrowne]

Comment from Shari B.
Just found your videos on u tube. You look amazing!
Some of the exercises may be a little tough for me. I've been exercising for over 20 years. I'm 63 this year and still, jog, hula hoop do weights and have just started rebounding.
Mad I know, but exercise keeps me sane and happy!
Will continue to watch for all your useful tips ❤

[annmartinez]

Hi Erin...thank you for answering some questions I had in mind. You are my go-to trainer. You look amazing! Kudos XO

[celesteinman]

Awesome so I'm going to try the glute kick backs first. 😎