How are your glutes looking? If you aren’t satisfied with the current state of your backside maybe it is time to ramp up your training program with this high-energy hard hitting blaster program. We have a bunch of exercises that are great for shaping and toning the legs with special attention being paid towards the glutes.
Now a big part of any fitness program where the ultimate goal involves looking trim and tight is proper diet and cardio. You are never going to be able to fully appreciate the results of your hard work if you aren’t focused on lowering your body fat and tightening up your entire body. That means a dedicated diet and focus cardio to help strip the extra pounds.
The Gluteus Blaster
This workout involves two different approaches. Ideally you will alternate these workouts each time you hit legs. You should be working legs at least once per week but no more than twice. Form is always more important that heavy weights but you should be challenging yourself if you want to see the results!
- Single Leg Squats – 3 sets of 15 reps – Use a Smith Machine for balance. Stand with your feet close together as you unrack the bar. Raise your right leg off the ground in front of you and squat down on only your left leg. Do 15 reps with the left leg then switch to the right leg for 15 reps.
- Leg Press – 3 sets of 15 reps – Place you feet on the upper-outer edges of the platform with your toes angled slightly out. This position will incorporate more glutes and hamstring tie-ins.
- Butt Blasters – 3 sets of 15 reps – Use the machine and focus on driving your heel back and up.
- Single Stiff-Leg Deadlifts – 3 sets of 20 reps – Hold a dumbbell in your right hand and stand on your right leg. Your right leg should be straight but the knee unlocked. Bend your left knee and raise the foot off the ground slight behind you. Bend at the waist, leaning forward while keeping the back flat. Stretch down towards your toe as far as possible while the left leg arches up parallel to the floor. Straighten back up to complete the rep for that leg.
This is done as a circuit with reps being 25 for the first circuit, 20 for the second, and 18 for the third.
- Step-Up Kicks – Stand next to a box or bench. Using the leg closest to the box, step onto the box. As you stand straight up on that single leg, simultaneously kick the other leg back and up leading with the heel. Step all the way back down to the ground to finish the rep for that leg.
- Split Squats – Stand in front of a bench or a Swiss ball. Put your right leg behind you on the ball with the bridge on the foot on top of the ball. Your front leg should be about a foot forward of your body. Now squat down until your left thigh is parallel to the ground and go back up. Do all the reps for one side and then switch feet for the other side.
- Side Shuffles – Put an exercise band around your shins. Start in a standing position with your feet shoulder width apart and sink into a quarter squat. Step as far as you can to the left with the left leg only. Then step to the left with the right leg so your feet are again shoulder width apart. Then repeat to the right with the right leg first. That is one rep.
- Hip Thrusts – Lie flat on your back with your knees bent and your feet together on top of a medicine or weight ball. Drive your hips up off the ground until your body is flat from your knees to your shoulders in a bridge. Lower until your hips are an inch of the ground and then rise back up again. Keep your head on the floor to protect the neck.