Hamstrings & Glutes
-leg press (2 warm up sets, 2 work sets)
-barbell stiff-legged deadlifts
-superset with jump squats
-walking lunges
-superset with pop squats
-seated leg curls
-superset with cable kickbacks
TRAINING TIP THURSDAY: BOOTY TIP! The leg press is another one of those staple movements that is a great exercise to incorporate into your leg workout. It is an example of a compound movement, meaning that it targets several leg muscles (quads, hamstrings, and glutes). However, depending on how you manipulate your stance, you can target particular muscle groups more or less. The leg press is a great way to target that booty and really build it up! One of the reasons the leg press is great for building your glutes is because you can add weight to ensure the muscle fibers in your behind are being broken down, and eventually growing.
There are two traditional types of leg presses: the first is the traditional leg press (typically located in the “machine section” of the gym) where you pull the pin to the designated weight and press outward/horizontally. The second type of leg press is the inclined leg press (typically located in the free weights section of the gym) where you can add plates to the side bars and press out on an incline/upward motion. Both can be used to target the glutes, but the latter of the two is a better option for isolating them! For booty building, place your feet high and wide on the leg press platform (see picture). Feet should be wider that hip and shoulder width and placed almost as high on the platform as possible. After you get in this stance, the benefits of the leg press for the glutes comes from getting into a deep press – allow your knees to come as close to your chest as possible and push back out! Your feet may angle outward a bit to take pressure off your knees, which is just fine! Good luck with the booty bulking 🙂
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