Since most compound leg exercises work the glutes, it makes sense to simply add an isolation (single-joint) exercise or two to your existing leg workout(s) and/or to incorporate the variations listed here to common compound exercises. All three can be used whether your fitness level is beginner, intermediate or advanced. If you're a beginner, do one exercise once per week to start and stay with the lower number of sets and higher number of reps. As you progress, add another day per week, more sets to your routine and weight to your exercises (this will lower your reps) to increase intensity. Advanced trainees can even try doing all three exercises in succession with minimum rest (called a tri-set) to really blast your glutes and legs.
| Program 1 |
|
|
| Exercise |
Sets |
Reps |
| Squat |
2-4 |
8-15 |
| Reverse Lunge |
2-3 |
12-15 |
| Step |
2-3 |
12-15 |
| Program 2 |
|
|
| Leg Press |
2-4 |
8-15 |
| Single-Leg Squat |
2-3 |
12-15 |
| Glute Lift (on exercise ball) |
2-3 |
15-20 |
| Program 3 |
|
|
| Pli, Squat |
3-4 |
12-15 |
| Walking Lunge |
2-3 |
15-20 (per leg) |
| Exercise-Ball Bridge or |
2-3 |
12-20 |
| Romanian Deadlift |
2-3 |
12-20 |
