Follow this lower body workout circuit to build your glutes and legs. We want you to achieve your goals! This blog will follow the steps for each workout and its benefits. Whether you’re a beginner or an experienced athlete, you can moderate each exercise to fit your needs.
Warmup
Get ready to start your leg day off the right way! Before your workout, we recommend warm-ups to improve your performance and reduce the risk of injury. The most common warmups you can complete include:
- High Knees
- Arm Circles
- Butt Kicks
- Walking Lunges
Workout Circuit:
- Dumbbell RDLs (12 reps per leg)
Dumbbell RDLs build the muscles in the glutes, lower back, and calves. To ensure proper form, engage your core and glutes while keeping your back neutral. When completing an RDL, slowly hinge your hips to maintain control. Keep your arms straight in front of your body before utilizing your glutes to return to a standing position. Weights can be adjusted for your comfort level.
- Bulgarian Split Squats (12 reps leg)
Bulgarian split squats build muscle in the hamstrings, glutes, quads, and abductors while encouraging balance and flexibility. This exercise builds your legs, core, and glutes.
To complete a Bulgarian split squat, plant one leg on the ground while facing away from a sturdy chair, stool, or bench. Place one foot on the stool, then lower your body by bending your knee. Make sure to keep slow movements to maintain proper form.
- Dumbbell Hip Thrusts (10, 10 reps with half thrusts)
Dumbbell hip thrusts use weights and form to strengthen the hips and glutes. Position your shoulder blades against a bench and place your legs shoulder-length apart while engaging your core to maintain a bridge position. Place a dumbbell across your hips before slowly lowering your hips. To ensure proper form, engage your core and glutes while keeping your feet planted. Don’t overdo it! Use weights that make you most comfortable.
- Repeat 4 Times
- 30-Minute Incline Walk (speed 3, incline 10)
Incline walks are a low-impact way to get your cardio workout in. They target the muscles in your legs and help you burn calories.
Fitness gyms are a fantastic way to complete workouts with the equipment you need. Nick’s Fight Club offers a variety of equipment, expert guidance, and a supportive fitness community. Don’t hesitate to start. Kick off your fitness journey by signing up for a 1-day trial!
