Ultimate Leg & Glute Workout Guide: Step-by-Step Training Plan
Boost Strength, Sculpt Glutes, and Improve Hip Mobility
No matter how short on time you are, warming up before any workout is crucial. Today’s leg and glute session includes detailed warm-up routines followed by focused exercises that target your glutes, hips, and legs. Perfect for a three-day-per-week training plan.
Warm-Up Routine:
1. Frog Stretch (90° Kneeling):
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Lie face down on the mat, bend knees at 90°, and elbows supporting your upper body.
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Move your body forward and backward for 15 reps.
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Then, place your hands on the ground, lower hips down, and push forward while widening legs. Repeat 15 reps.
2. Half Squat Hip Rotation:
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Perform a deep squat and hold in position.
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Rotate your hips while keeping knee joints grounded.
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Switch sides and repeat 15 reps per side.
3. Forward & Wide Leg Stretch:
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Sit back on your heels, hands on your knees, front foot toes pointing upward.
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Stand up and push forward into a wide-leg stretch.
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Perform 15 reps on each side.
4. Grab Foot Squat:
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Place your arms inside your legs.
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Stand up while keeping legs straight; if needed, widen your stance.
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Repeat for 10 reps.
Main Workout:
1. Seated Hip Abduction:
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Targets side glutes and upper glute muscles.
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Lean upper body forward slightly, keep spine straight, open legs to maximum, hold a few seconds, then slowly return.
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Complete 15 reps.
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Without resting, reduce weight and perform neutral grip, half-range, fast repetitions, 20 reps × 4 sets.
2. Bulgarian Split Squat (Smith Machine):
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Place back foot on a bench, front foot firmly on the floor.
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Barbell rests on trapezius muscles.
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Lower down, pushing primarily through the front foot’s heel.
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Back leg should not exert force.
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Perform 12 reps × 4 sets per leg.
3. Romanian Deadlift:
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For those with lower back sensitivity, keep a slight chest tuck and chin neutral.
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Hip-width stance, hinge at the hips, push glutes back, bend forward.
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When rising, rotate knees outward slightly, return naturally.
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Perform 12 reps × 4 sets.
4. Rear Oblique Single-Leg Deadlift:
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Step one leg diagonally backward, toes lifted.
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Hinge forward, rotate upper body toward the opposite leg.
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Dumbbell lowers to maximum; you should feel lateral stretch in glutes.
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Return to upright.
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Perform 12 reps per side.
5. T-Bar Squat:
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Feet 1.5× shoulder-width apart, one end of barbell on the ground.
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Ensure bar aligns with hips.
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Slight forward lean, keep shins vertical.
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Perform 12 reps × 4 sets.
Conclusion:
This leg and glute workout effectively strengthens hips, tones glutes, and improves mobility. Combine this with a three-day-per-week plan for best results.
