Developing and toning glutes and legs is, without a doubt, the number one goal of thousands of women stepping into a gym. However, many waste time with exercises that do not generate real stimulus.
To achieve fast and visible results, you need to focus on compound exercises and apply progressive overload. Save this routine focused on hypertrophy and toning of the lower body.
The Ultimate Routine (Leg Day)
1. Barbell Hip Thrust
The best isolated exercise for the gluteus maximus.
- Sets: 4 sets of 10-12 repetitions.
- Tip: Keep your eyes looking forward (chin tucked to chest) so as not to arch your lower back. Squeeze your glutes hard at the top.
2. Barbell Squat or Leg Press
Key for overall quads and glutes development.
- Sets: 4 sets of 8-10 repetitions.
- Tip: If you do leg press, place your feet a little higher and wider apart on the platform to focus more work on your glutes and hamstrings.
3. Romanian Deadlift (RDL)
The ultimate builder of the back of the legs.
- Sets: 3 sets of 10 repetitions.
- Tip: Go down slowly, feeling the stretch in the back of your thigh. Keep your back straight.
4. Bulgarian Split Squats
The exercise we all hate, but gives the most results.
- Sets: 3 sets of 10 repetitions per leg.
- Tip: To focus on glutes, lean slightly forward. For quads, keep your torso more upright.
5. Machine Hip Abduction (or with resistance band)
Ideal for working the gluteus medius and giving that rounded shape.
- Sets: 3 sets of 15-20 repetitions (here we look for the pump).
Frequency and Recovery
Do not train legs every day. Muscle grows while it rests. We recommend doing this routine (or variations of it) twice a week, leaving at least 48 to 72 hours of rest between each leg session.