6
6
LEG DAY
EXERCISES
QUADS + GLUTES
Leg Workout
Can You Train Quads
and Glutes On The
Same Day?
Yes, training the quads
and glutes is functional
and effective.
Leg Workout
What Exercises Work
Both the Glutes and Quads?
✅ Squats
✅ Lunges
Leg Workout
1
HEEL-
ELEVATED
SQUAT
Targets:
Legs, quads,
glutes, hamstrings, inner thighs, chest and core.
2
LATERAL
LUNGE
Targets:
Gluteus medius, quads, inner thighs, hamstrings and calves.
3
LATERAL
STEP UP
Targets:
Quadriceps
muscles and all three
parts of the glutes.
4
DEFICIT
LUNGE
Targets:
Legs, quads
and gluteus maximus, hip flexors and core.
5
CALF
RAISE
Targets:
Calf muscles (gastrocnemius and soleus) and achilles tendon.
6
WALKING
LUNGE
Targets:
Legs, quads,
glutes, hamstrings, inner thighs and core.
1. Heel-Elevated Squat 2. Lateral Lunge 3. Lateral Step Up 4. Deficit Lunge 5. Calf Raise 6. Walking Lunge
DO IT:
40 secs work, 20 secs rest.
SCREENSHOT WORKOUT
Full Workout
Try the
FULL Workout
At Home!
Full Workout
SUBSCRIBE TO
MY EMAIL LIST
FOR FREE WEEKLY WORKOUT PLANS!
SUBSCRIBE