BUILD A BOOTY | Killer LEG workout | HACKS + TRICKS
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Hey everyone!
Here’s a killer leg day for you. I just wanted to run over some tips and tricks that make these exercises count.
1. SQUEEZE THE BOOTY at the top of the squat. I know it looks kinda weird but its the best point of contraction for the glutes in this exercise. Just do it.
2. DO NOT lock your KNEES and do not bend your BACK when doing RDLs. Bend at the waist and keep a slight bend in the knee through the entire exercise. There is so much that goes into performing this properly including anterior pelvic tilt, bar path, etc. that we could go on for days. Just make sure you’re feeling it in the back of your legs NOT your lower back.
3. Try different variations of step ups. I have shown you two different ways to do it, neither is wrong – pick which is more challenging for you!
4. LOL OKAY here’s why we use bands for jump squats. The most common flaw in my squats was that my right knee would slightly cave in. Caving knee is usually caused by weak glutes and abductors in comparison to leg strength. Using the bands without a bar helps to activate and build these small muscles and develop overall better squat form. It has helped me!!
Full Workout:
Stationary Bike: 12 min.
Hip Abductor machine | 3 sets WU
Hip Adductor machine | 3 sets WU
Squats | 2 sets WU (45lb/65lb) | 4 sets | 10 reps | 95lb
RDLs | 4 sets | 12-15 reps
Hack Squats | 4 sets | 12-15 reps
Step Ups | 3 sets | 10 each leg (20 per set)
Jump Squats | 2 sets | 12 reps
Jump Squats w/ heavy band | 2 sets | 12 reps
Filmed on iPhone 7 Plus | Smooth-Q 3-Axis Gimbal Stabilizer
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Music:
Goldlink: CREW (instrumental)
