Leg and glute exercises brought to you by the hunks of the internet

Image result for guys glute workout

The number of women who have come to me asking for the best leg building, ass lifting workouts is asstronomical – see what I did there?

Not only do I love leg day, leg day has learned to love me back. Hallelujah!
These exercises are great for beginners, pros or anyone in between. Photo’s provided to make sure you get it right the first time round. Oh, and did I mention photo’s of hunks helping you shape them legs and booty? ghaahgheh – Happy Friday bitches.

These will make it difficult to sit down 2-3 days after – FAIR WARNING.

Stiff leg deadlift
I don’t care what anyone says, FORM IS EVERYTHING HERE. You want to make sure you’re targeting your hamstrings and not letting your lower back take the haul of the weight you’re lifting. Start light, work on your form and kill those lifts. If the olympic bar is too intimidating at first, dry this will dumbbells instead. Everyone starts somewhere.
Image result for stiff leg deadlift form
Proper Deadlift form starts with the weight on the floor. Pull the bar until you’ve locked your hips and knees. Return it to the floor by moving your hips back first and then bending your knees. Rest a second between reps and repeat.

Squats
Once again form police over here – keep it light, work on proper form and feel those legs burn! Try goblet squats as well to change it up.
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Goblet squats – you can use a kettlebell or a single dumbbell here – a good alternative if you’re not ready for the squat rack just yet.
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Weighted lunges – look at this hunk, lunge your way into my heart. You also can use two dumbbells here if you’re uncomfortable with the bar.

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Weighted Pelvic thrust – oh yeah, he’s going places.
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Bench Step-ups –  be careful with these, make sure you’re pushing with your upper leg and not with your foot off the ground. Take it from this hunk, he knows whats up. *insert winking emoji here*

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Lying Hamstring Curls – I’m running out of things to say so. Ass. Oh and make sure to squeeze at the top, duh.

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Leg Extensions – I wonder how much this guy’s tan was, and where I can get one. Crispy.

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Donkey Kick Backs with Cable – do you know how hard it was to find an image of a hunk doing these? I’m doing this for YOU. Keep it lightweight enough so you won’t pull from your back!

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Leg Press – Now first off I’d like to brag that I can press more than this dude easily. He obviously doesn’t do leg day very often! There are lots of variations of leg press that can target different areas. You do you boo.

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Rope Pull Through – can be a tad awkward doing these, but just own it. You’re on a mission to build an ass shelf.

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Pistol Squats (with bench) – these are always fun, work your way to not using a bench as a fall back. PS we can call this one grainy hunk, sorry for the shitty image.

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Feet Elevated Hip Thrust – Yes I have already posted hip thrusts – BUT – these will also target your glutes in a different manner. I usually prop both feet up on the bench at once. But give it a go and see what suites you! By the way, whoever wears white to the gym, you’re a psychopath.

Image result for shoulder and feet elevated hip thrust

Use these exercises in whatever way fits your workout, and don’t forget about the hunks.

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Have a great weekend everyone,

xo
Karly
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