6
6
LEG DAY
EXERCISES
LEGS + GLUTES
Leg Workout
Can You Train Glutes
And Legs Together
At Home?
Yes, focus on compound movements like squats
and deadlifts, which work
the quads, hamstrings and glutes.
Leg Workout
How Often Should
You Train Glutes?
I recommend training
glutes 2-3 times per
week, but adjust based
on your personal goals.
Leg Workout
1
ECCENTRIC
SQUAT
Targets:
Legs, glutes, quadriceps, hamstring muscles, hips and core.
2
STAGGERED
SQUAT
Targets:
Legs, glutes,
quads, hamstrings, hip
flexors and core.
3
REVERSE
LUNGE
Targets:
Legs, glutes,
quads, hamstrings and
core.
4
CURTSY
LUNGE
Targets:
Legs, quads,
gluteus maximus, hip
flexors and core.
5
SUMO
SQUAT
Targets:
Legs, glutes,
quads, hamstrings, hips,
outer thighs and inner
thighs.
6
LATERAL
SQUAT
Targets:
Gluteus medius, quads, inner thighs, hamstrings and calves.
1. Eccentric Squat 2. Staggered Squat 3. Reverse Lunge 4. Curtsy Lunge 5. Sumo Squat 6. Lateral Squat
DO IT:
40 secs work, 20 secs rest.
SCREENSHOT WORKOUT
Full Workout
Try the
FULL Workout
At Home!
Full Workout
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