It is really important to keep your training balanced and to give the same focus to all body parts even if you have specific areas you want to work on. Many gym goers either don’t train legs and glutes at all, feeling it isn’t important or visually pleasing as a nice pair of pumped arms. However, not training your legs can have serious repercussions for your overall body development. Get yourself familiar with these exercises for legs and glutes as they will contribute a lot towards your dream physique!

We recommend doing 5 sets of 10 reps, but you can adjust that according to your goals.

 



FRONT BARBELL DEEP SQUATS

  • Complete 4 sets of 8-10 reps.
  1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.

  2. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.

  3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.

  4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor).

  5. Begin to raise the bar as you exhale by pushing through the floor, mainly with the middle of your foot as you straighten the legs again and go back to the starting position.

 

BARBELL LUNGE

  • Complete 4 sets of 8-10 reps.
  1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.

  2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.

  3. Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down.

  4. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.

  5. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

 

LYING LEG CURLS

  • Complete 4 sets of 8-10 reps.
  1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few cm’s under the calves).

  2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position.

  3. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.

  4. As you inhale, bring the legs back to the initial position.

STIFF- LEGGED DUMBELL DEADLIFT

  • Complete 4 sets of 8-10 reps.
  1. Grasp a couple of dumbbells holding them by your side at arm's length.

  2. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.

  3. Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement

  4. Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.

STANDING CALF RAISES

  • Complete 4 sets of 8-10 reps.
  1. Adjust the padded lever of the calf raise machine to fit your height.

  2. Place your shoulders under the pads provided and position your toes facing forward. The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. This will be your starting position.

  3. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.

  4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.

There are a number of different exercises for legs, glutes and calves! We suggest you always make sure you change your training programs and target all muscle groups from all different areas. Our muscles adapt to stress, so it is best to always keep your body guessing by introducing change. Change and new training routines are also fun and won’t allow you to get bored!