If you’re looking to grow your lower body, lift that butt, grow those glutes and train your quads, calves and hamstrings look no further. Today in the gym I took a quick video to show you all my favorite exercises to get some lower body gains. First let me say that this is a tough workout and it took me over an hour to complete so be prepared. I also must stress that this is all about focusing on good form and adding weight to help with growth. I love to train my lower body and right now it’s one of my biggest focuses. I want to get more full ness in my glutes, more definition and tone in my quads and work on my glute/hamstring tie in. I have been strength training for over five years and even though I still want more gains in my lower body I have come so far. If you saw me when I started I was 103lbs and I had almost no butt at all. I was skinny with no real shape. My arms were pin thin, I had cuts or definition in my back or arms – so even though I’m not where I want to be just yet – I am so much closer to my goals than I was when I started, and isn’t that the idea of progress anyway? Always have more to push and strive for?! I think so!

For today’s pre workout I used Cellucor C4 Ripped in Cherry Limeade

Ankle Straps for Cable Work 

Beats by Dre Solo in Black

Post Workout is i.LIV by I am Nutrition

Today’s lower body workout:

SUPER SET #1

Goblet squats using 2 18lb kettle bells – 4 sets of 10 reps

Stiff leg dead lifts with the same kettle bells – 4 sets of 15 reps

SUPER SET #2

Walking lunges using 2 15 lbs dumb bells (4 passes back and forth) 4 sets

10 lb medicine ball squat slams – 4 sets of 20 reps

SUPER SET #3

Ankle Strap Cable Kick Backs – 10 reps each leg for 4 sets

Ankle Strap Cabel side leg raises – 8 reps each leg for 2 sets

Ankle Strap Side Lunges – 10 reps each leg for 2 sets

SUPER SET #4

Smith Machine standing calf raises – 4 sets of 20 reps

Narrow Stance Back Squats – 4 sets of 10 reps

SUPER SET #5

Kneeling Squats – 5 sets of 6-8 reps

Smith Machine Hip Raises 4 sets of 10 reps

FINISHER SET

Single Leg Press on Smith Machine – 4 sets of 10 reps each leg

Glute Bridges – 4 sets of 15 reps

Make sure to connect with me for more tips, workouts & advice:

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