Name: Playbook - Summer Soucek - Lower Body Quads & Glutes
Uploaded: 2024-01-15T19:30:07.892Z
Duration: 60 min
Description: Lower Body Quads & Glutes

Lower body workout targeting quads & glutes! Barbells, benches, plates, machines, and dumbbells needed!

- 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

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

-start with 1 foot on top of a bench and other foot on the floor
-hinge at the hips slightly dropping your chest when you go down into the squat, your knee should be in line with your ankle
- Pull back up

Dumbbell bulgarian split squat

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

Heels lifted on plate 

Quickly perform squats, pushing up through the balls of your feet

Heel raised speed squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Lower Body Quads & Glutes

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