Yesterday was leg day for Kendra and I, and this was our last time using this routine in order to keep the gains coming!
So if you are looking for something to target that booty, those quads, and hamstrings, try this workout!
SQUATS
Here we did multiple types of squats with different amounts of weight. For starters, make sure you have proper form as shown below.
Your resting stance, as you see above, will have feet shoulder-width apart, toes pointing forward, and a straight back.
When you squat, create a right angle with your legs and make sure your safety bars are a few inches below your barbell’s lowest point. Be sure to keep your chin up and continue breathing.
Our squat rack routine consisted of:
Squats with an empty bar for 1 set- 15 reps (our goal here was to squat low and move slowly)
Pulsing squats with an empty bar: 1 set- 15 reps (lower slowly to the right angle position, pulse to the half squat position, lower back down to the right angle position, then explode upwards using your heels to get you back to the standing upright position. That is 1 pulsing squat.)
Pulsing squats with 10 pounds added: 3 sets- 15 reps
Next we added more weight and shot for as many well controlled deep squats as possible. We used about 105 pounds and shot for 15 reps. The most important part is not achieving 15 reps, but doing as many up to 15 that are low and well controlled. Four sets were done.
On to the next exercise!
The walking lunge is the booty buster! We love rotating these into our leg days every few months.
You want to take your step forward and as wide of a stride as possible while keeping your balance. Lower your knee right above the floor. Anytime you step onto your front foot, drive with your heel and you will feel that booty doing work!
We shoot for about 12-14 lunges down the walkway at our gym and then back to our start point. That is considered one set.
We did that for 4 sets with a 60 pound barbell. If we haven’t started sweating yet, this REALLY gets the heart rate going. Especially with the barbell on your shoulders.
If you’ve never used a barbell during walking lunges, start with a low weight barbell around 20 pounds. Gradually build yourself up over time.
Next we’ve got sumo squats!
A sumo squat is the same as a regular squat, the only difference is that your toes point outwards making a V shape. This helps you target those inner thighs in addition to quads and hamstrings.
When you lower, still work to achieve that right angle, keep your chin up and keep your back arched.
We used a 45 pound dumbbell, but you can also use a kettle bell. We did 4 sets of 15 reps.
If you want to work those muscles a little harder, you can also grab two platforms (one for each foot) and do your squats on those. That will allow you to drop your dumbbell lower and perform a deeper squat which will work those areas a little more.
And lastly… The trusty ole straight leg deadlift.
This is a great hamstring exercise. Make sure you start by grabbing your bar about shoulder width apart. The goal is not to go as low as you can because your form will start to go.
Your goal is to bend over as far as your body will allow without knees bending and your back rounding out. You want to keep your back flat or even arch it. You will feel that hamstring stretch.
Squeeze those hamstrings as you start to come up.
We did 4 sets of 15 reps. We did not add any weight and used this as sort of a cool down/stretch.
This routine has kept us sore three different times so we’ve really enjoyed doing it. Happy lifting and enjoy this booty busting routine!
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