Exercises For Legs & Glutes

Exercises For Legs & Glutes


Everybody wants to have nice legs, but how do you get them?  Does it take long, extraneous workouts to get lean and toned thighs?  Is it necessary to get on every single leg machine at the gym? 


The answer to the last two questions is NO!  And now with my MMF Monthly Workouts available, you can get toned legs and glutes from the convenience of your own home.


It is funny because most men do not like to work their lower body, and women want to work their lower body every day.  The key to an effective program is somewhere in the middle, and that is what you can get with these MMF Monthly Workouts
Remember that in order to get lean and toned legs you must gain muscle through resistance training.  Muscle doesn’t grow while you are working out, it grows during recovery. 


Therefore, it is not necessary to work the lower body more than once or twice a week.


If you want amazing legs and glutes, then you must concentrate on the quality of the workout not so much how many exercises you do.


Here are 5 things to focus on in your training programs

if you want Lean and Toned Legs



1. Proper technique
2. Time under tension

3. Muscle contraction

4. Range of motion

5. Balance

Proper Technique 


It is very important to have proper technique while executing any form of exercise.  If you do not have proper technique, you can either injure yourself or waste your time.  Did I say waste your time?  Yes, I sure did.  A slight variation in technique can place tension in other muscles (not planned on working), while taking tension off of the muscle that you are intentionally trying to work.

Time under Tension


I am not sure if it is that people are in a rush to get through workouts or if it is lack of understanding.  But people rush through reps so quickly that I would be surprised if the muscle is under tension for more than 10 seconds in a set of 20 repetitions.  In order for muscle to grow so that you can have lean and toned thighs, you must place the muscle under tension. 


What does this mean? 


This means instead of doing squats going up and down in 2 seconds, try going down in 4 seconds and up in 2.  Slow it down; place the muscle under tension for longer.  You will definitely feel a greater BURN!  And you will also be in less risk of injury.


Muscle Co-contraction


SQUEEZE!  Do not just run through the motions, concentrate on the muscle you are working.  For example, in a step-up, you are working primarily the quads (front of the leg), and the glutes (butt).  Instead of speeding through stepping up and down, focus on contracting the quad as you extend the knee, and squeezing the glutes as you extend the hip.


Range of motion 


If you want toned legs, should you do a half workout?  No……….. Right?  Then why should you do half repetitions?  So, if you are doing lunges, do not go down an inch and then slightly come up.  Go through the whole range of motion.  Go down as much as you can with the back leg and come up to a full knee extension.  I bet you will really feel the quads then.




Did you know the leg is composed of many muscles, (quadriceps, hamstrings, inner thighs, glutes, claves)?  Yet sometimes people spend an hour and a half only working the quadriceps (front of the leg).  Depending on the exercise selection, the focus is on a specific muscle. 


For example, squats, lunges work primarily the quadriceps and glutes.  While, dead lifts and leg curls work primarily the hamstrings.  So do not spend an hour hammering just one side of the leg.  Work the inner thigh, the glutes, quadriceps and hamstrings equally in order to achieve equally strong and toned legs.

This legs and glutes workout needs to be done only once per week.  The workout includes 8 exercises, which are to be performed for 2 sets of 20 repetitions.  There is a rest period of 60 seconds between each circuit.  Some of the exercises are to be performed on the BOSU.  This is an unstable surface, which forces you to use balance.  In order to stay balanced you have to work stabilizing muscles such as those in the inner thighs.  The more muscles you work, the more calories you burn.  And voila, no need for the inner thigh machine, you can work them while standing on the BOSU on one leg. 


If you don’t have a BOSU, don’t worry about it, perform the exercise without it.  Anytime you are on one leg, you work the stabilizing muscles.


Circuit #1

20 squats on the BOSU, followed by an isometric hold for 20 seconds
20 hip extensions on the stability ball
20 reverse extensions on the stability ball


Circuit #2

20 single leg
squat on the BOSU
20 single leg dead lift
20 squat jumps


Circuit #3

20 Step-ups with hip flexion on the BOSU (per side)
20 Single leg reaches (per side)


Don’t know how to perform these exercises?


The MMF Monthly Workouts will help you.  You can get this CD ROM and it has over 100 exercises for legs and every other body part.  You will get the detailed exercise description and pictures of how to do the movements.



Exercises For Legs & Glutes

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