LEG DAY EXERCISES

TO GROW YOUR BUTT

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Why are strong glutes important?

✅ Prevent injury ✅ Improve athletic performance ✅ Improve posture ✅ Improve balance

What are the best exercises to do at home for stronger glutes?

✅ Goblet Squat ✅ Glute Bridge (or Frog Pump, glute bridge variation) ✅ Walking Lunges ✅ Single-Leg Deadlift ✅ Weighted Side Lunge

UNEVEN  SQUAT

1

Targets: The glutes and quads.  ⭐️Holding a DB on one side of the body makes  the load ‘uneven’ which  requires core strength.

PIVOT  SQUAT

2

Targets: The glutes,  quads and core. A great leg exercise  to strengthen knees  + reduce knee pain. 

DEADLIFT  + CALF  RAISE

3

Targets: Hamstrings,  glutes, hips and calves. Strengthening the  ENTIRE posterior chain (backside of the body).

REVERSE  LUNGE +  CALF RAISE

4

Targets: legs, glutes,  quads, calves, inner +  outer thighs. ⭐️ Extra 🔥 with the  lunge hold + calf raise!!

LATERAL  LUNGE

5

Targets: legs, glutes,  outer glutes, quads +  inner thighs. ⭐️ Think of it as a single leg squat on the bent  leg.

If you want  a FULL Legs on Fire Workout,  try this  35-Minute LEG DAY  AT HOME!

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