- Glute bridge w/ abduction 4 x 15
- Cable glute kickback 4 x 12 (each side) 
- Banded monster walks 4 x 20
- Elevated DB sumo squats 4 x 15
- Leg extensions 4 x 15
- Switch lunge 4 x 10 (each side)
- TRX lunge w/ knee crunch 4 x 12 (each side)
- Lateral leg jumps w/ touch down 4 x 10 (each side)

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

- Attached to the cable machine at the foot or ankle 
- Hinge forward until your torso is parallel to the floor
- Kick your leg back and up engaging your glute
- Lower with control
- Complete desired reps then repeat on the opposite side

Glute cable kickback

Position a band around your legs just above your knees
- With your knees slightly bent, take wide steps forward and back
- Keep your hips down and toes pointed forward

Monster walk

- Standing on two benches hold a dumbbell forward of your body
- Sit your hips back and down into a squat
- Reach parallel then drive through your heels to stand up

Elevated DB sumo squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Maintaining a half lunge position
- Hop switch your feet dropping into a full lunge each rep

Switch lunge

- Place one foot into the TRX handles behind you
- Lower yourself down into a split squat
- Drive through your heel to stand up and drive your knee forward
- Complete desired reps then repeat on the opposite side

Trx single leg lunge with knee up

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross-cross behind you
- Push off in the opposite direction
- Repeating back and forth for time or reps

Glutes & Quads

More workouts from Holly Barker