Hi Ladies! So yesterday was leg day and I wanted to do a quick and dirty video to show you some of my favorite current leg day exercises. I have been working these into my lifting routine a lot and really am enjoying them. I’m doing a mix of heavier squats combined with more targeted movements that allow me to squeeze those glutes and work those hamstrings! Today I did about an hour and a half in the gym (it was a Sunday) so I had the time to spend working on my lower body. Now most of these are done in 10 or 15 reps unless it is a heavy squat and then I do 5-6 reps. Most of these I did 4 total sets. I was not sweaty but I was surely winded!
A few of my favorite leg day exercises
First up is the stiff leg dead lift. For this I used small plates and put them under my heels to allow me a better hamstring stretch. This also allows me to keep a flat back in neutral spine and avoid curling my back. I used a 25 lb plate which keeps my shoulders back and chest up. As you come down keep your spine and head in neutral position and then as you come up squeeze those glutes!
Next up was the dead lift using 2 35lb kettle bells. I had never used weights this heavy before for a dead lift but it was great! I exploded on the way up and used my glutes and hamstrings to pull me up. This was heavy but it felt great! It also allowed me to keep good form.
After that I did some cable work, I love this combination. Using about 50 lbs or resistance I do deep squat and then come out and stretch out into a stiff leg dead lift. As you pull back up from the dead lift you are going to burn those glutes and hamstrings. It feels amazing!
I also love the reverse hyper extensions on the bench. These might look easy but they burn like hell and really help with my hamstring and under the butt lifting which I tend to focus on now. You can also pulse these at the top and just squeeze that booty!
Lastly I have been doing heavier squats and less reps. My goal here is to put on size and grow my butt a bit more, so I do 5-6 reps for about 5 sets. I am using a stability ball here which is awesome. I come down far into the squat with my butt just barely touching onto the ball. I pause and then push up through my heels. I am currently doing 45-55 lbs on each side in my squats and getting heavier every 2-3 weeks. It feels great and my back never hurts doing these on the Smith Machine.
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Make sure to connect with me for more tips, workouts & advice:
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