Three Days of Glutes

I came across a Kim K. butt workout. 5 sets 30 reps for donkey kicks, then back squats, sumo deadlift, leg press, hip thrusts, hip abduction, 4 sets of 30 calf raises, and 20 minutes on the stair master level 6.

I tried it out and loved it. However, if you read my last post, I Workout, But I’m Not Seeing Results, you might have analyzed your training intensity and how it affects your success and consistency. I’m starting to train less intensely 5 days a week as opposed to super hard once a week (I’ll keep you updated). Here are three days of leg workouts broken down.

woman wearing pink sports bra and black draw string pants
Photo by picjumbo.com on Pexels.com

Day 1

Activation:

Resistance band work. With a resistance band just above your knees perform side shuffles, squat walks forward and backward, bodyweight squats with a lateral leg lift, and clams.

Training for glutes:

Back squat moderate weight, back squat with jump (keep the weight light), bench squats with heavy weight. Cable kickback and cable lateral leg lift.

Hamstrings:

Leg curls, kettlebell deadlifts, reverse hypers, walking lunges.

Stretch and cool down 

Day 2

Activation:

100 jumping jacks, 3 sets 15 reps of donkey kicks, and 3 sets of 15 reps fire hydrants.

Training for glutes:

Back squat moderate weight, split squat on bench or pistol squat with TRX bands, lifted gluten bridge with weight, leg press.

Calves:

Calf raises, squatting calf raises, stair master.

Stretch and cool down

Day 3

Activation:

Box or bench step ups, bridges, single leg bridges, jump squats.

Training for glutes:

Back squat with moderate weight, sumo deadlift, hip thrusters with weight and resistance band, goblet squat.

Quads:

Split squat, front squat, knee extension.

Stretch and cool down

I’m not going to include weight or repetitions for training exercises. Instead, see what feels good to do without totally exhausting yourself, set your goals based on that, and build from there.

Note: don’t forget to include cardio and upper body πŸ˜‰

Another note: if you’re feeling like adding a fourth day of squats thats cool too πŸ˜‰ πŸ˜‰

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