stationary lunge with step up

Step 1: Stand next to a flat bench with a dumbbell in one hand.

Step 2: Lunge back with your leg that’s closest to the bench

Step 3: Bring your leg back up and step up sideways onto the bench

Step 4: Step down from the bench to return to the starting position then repeat

Step 5: Complete 3-4 sets of 8-10 reps on each side

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Cable kickbacks

Step 1: Attach ankle strap to a low cable pulley, then attach it to one of your ankles

Step 2: Support yourself by facing the pulley, standing approximately two feet away, and grabbing hold of the pulley frame

Step 3: Holding your abs tight, bend your knees slightly and then contract your glutes as you bring the cuffed leg straight back behind you as high as you can

Step 4: Pause momentarily while you squeeze your glutes and then return your leg slowly to the starting position

Step 5: Repeat for a full set and then switch sides

Step 6: Complete 3-4 sets of 10-12 reps

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Cable Hip Abduction

Step 1: Attach ankle strap to a low pulley, then attach it to your other ankle bone (leg furthest away from cable)

Step 2: Stand so that you are facing perpendicular to the resistance and place the hand closet to the cable machine on the machine hand rest

Step 3: Stand far enough from the machine to ensure tension on the cable and keep your posture aligned

Step 4: Slowly and with control abduct the hip, moving the outer leg laterally away from your body

Step 5: Push your leg away from the midline of your body as far as possible, until your hip position can no longer be maintained or is beginning to be compromised

Step 6: Pause, slowly lower the leg, then repeat.

Step 7: Complete 3-4 sets of 8-12 reps on each leg

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Box squats

Step 1: Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired

Step 2: Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward

Step 3: With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.

Step 4: Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe

Step 5: Start off with light weight and build your self up to heavier weight

Step 6: Complete 3-4 sets of 8-15 reps

Feel free to try using barbells or Bulgarian bags to mix up your routine. 

Primary Muscle:

Glueteus Maximus 

Looking for more great leg workouts?  Check out our leg workouts exercise library for instructions on dumbbell lunges, barbell hip raises, and more!

Barbell Hip Raises

Step 1: Start seated with your back supported by the side of a flat bench and your knees bent in front of you. Your feet should be planted in a good position to lift the barbell.

Step 2: Place the barbell on your hips and support with your hands.

Step 3: In one motion, thrust the barbell upwards with your hips.

Step 4: Return backside to floor and repeat

Step 5: Start with light weight and built yourself up to heavier weight

Step 6: Complete 3-4 sets of 12-15 reps

Looking for more great leg workouts?  Check out our leg workouts exercise library.

Need help getting started?  Try out Katie's 28 Day Challenge to kickstart your workouts.  Download your free copy today!