6
6
LEG DAY
EXERCISES
QUADS + GLUTES
Leg Workout
Should You Train
Glutes And Quads
Together?
Pairing the two is
functional. Many leg
exercises require you to
recruit muscles in both
your anterior and
posterior chains.
Leg Workout
What Are The Best Exercises To Work
The Glutes And
Quads?
✅ Squats
✅ Lunges
✅ Glute bridges
Leg Workout
1
HEEL
ELEVATED
SQUAT
Targets:
Legs, quads,
glutes, hamstrings, inner thighs, chest and core.
2
BULGARIAN
SPLIT SQUAT
Targets:
Legs, glutes, quadriceps muscles, hip flexors, hamstrings and
core.
3
CURTSY
LUNGE TO STAGGERED
LUNGE
Targets:
Legs, quads
(thighs) and gluteus maximus (butt), hip
flexors and core.
4
LATERAL
SQUAT
Targets:
Gluteus
medius, quads, inner
thighs, hamstrings and
calves.
5
STEP
UPS
Targets:
Quads and all
three parts of the glutes
— the gluteus maximus, gluteus medius, and
gluteus minimus.
6
DEADLIFT
+ CLEAN
SQUAT
Targets:
Legs, hamstrings, hips, glutes, quads, outer glutes, inner thighs, abs
and core.
1. Heel Elevated Squat 2. Bulgarian Split Squat 3. Curtsy Lunges 4. Lateral Squat 5. Step Ups 6. Deadlift + Clean
DO IT:
30 secs work, 15 secs rest.
SCREENSHOT WORKOUT
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FULL Workout
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