Leg Workout: Glute Focused

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a two day beginner leg program that stresses the glutes but can also double as a descent overall leg workout as well.

As a result of the increased sitting (8+ hours/day) that the majority of Americans do, the glute muscle can be basically "shut off." Time time wake up and strengthen your glutes and legs for that matter. This 2-day routine is a good start.

Prior to each leg workout session:

Spend time rolling out your legs & glutes on a foam roller. If you have access to a massage gun like a Thera-gun or Hyperice product, spend a few minutes working your glutes too.

Leg Program:

Day 1

Warm-up for 5:00 on a Bike or whatever cardio you have access to. Four out of first five exercises require bodyweight only. Total workout time is about 54-minutes.

Day 2

Warm-up, after foam rolling, on a stair machine for 5:00. Next up, superset between Bridge and Flutter Kicks, followed by three other great exercises. Workout time about 35-minutes.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Day 1
Day 2

Workout 1 8 exercises, 45 mins

Stationary Bike	0x0 reps • 300s	rest: 30s
Glute Kickback	3x10 reps	rest: 30s
Reverse Hyper (Flat Bench)	3x10 reps	rest: 30s
Barbell Hip Thrust	3x10 reps	rest: 60s
Box Single-Leg Push-Off	3x6 reps	rest: 60s
Single-Leg Squat	3x8 reps	rest: 60s
Dumbbell Walking Lunge	3x10 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s

Workout 2 6 exercises, 30 mins

Step Machine	0x0 reps • 300s	rest: 30s
Bridge	3x10 reps • 30s	rest: 15s
Flutter Kick	3x0 reps • 30s	rest: 30s
Reverse Hyper (Flat Bench)	4x8 reps	rest: 30s
Kettlebell Single-Leg Deadlift	4x8 reps	rest: 60s
Dumbbell Reverse Lunge	4x8 reps	rest: 60s