Name: Playbook - Katie Smith - Leg Day- Glute Focused
Uploaded: 2023-05-10T16:39:34.060Z
Duration: 60 min
Description: Leg Day- Glute Focused

Katie

Target your glutes with this heavy leg day workout! This is one of my favorites for ultimate glute growth.

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Sitting on the floor with knees bent 90 degrees and hands behind your back
- Lower one knee to the ground until it is flat on the floor
- Rotate hips and lower opposite leg onto the floor

Mobility - internal & external rotations

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

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

Lateral band walk (knees)

- Place band above knees
- Sitting on box/bench, slightly lean forward as you push your knees out against the band

Seated band abduction

Glute Activation

Starting with 10 regular hip thrusts, right into 10 hip thrust pulses with a 10 second hold at the end!

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Shorter range of motion than a regular hip thrust
- Pulse up & down using glute muscles
- Hold for ten seconds at the top

Hip thrust pulses with hold

Hip Thrust Circuit

- Support upper back on a bench and the dumbbell on your hip
- With one leg parallel to the ground and the other bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Dumbbell single leg hip thrust

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up 
- Lower the dumbbells forward to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Complete desired reps then repeat on the opposite side

Dumbbel bulgarian split squat to RDL

- Begin with a sumo squat, slow and controlled, feet wider than a regular squat
- Alternate with a wide RDL, push your butt/hips back as you lower the weight straight down keeping legs straight (knees slightly bent)

Sumo squat to wide RDL

- Raise your hips off the ground, hands behind you
- Dip your hips down and up like a regular glute bridge, drive up through your heels

Leg Day- Glute Focused

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