Stephanie Sanzo aka StephFitMum is at it again, smashing her legs this time with this high-volume glutes focused leg workout.
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| Stephanie Sanzo's High Volume Glutes Workout |
1. Reverse Barbell Lunges
2. Abductor Glute Machine
3. Barbell Hip Thrust
4. Sumo Squat w/ Kettlebell
5. Kettlebell Swings
| Barbell Hip Thrust |
Hip thrusts are a great movement if you're in the market for a firmer behind. Sure it's a little awkward doing these in the gym, but the burn you'll feel in your glutes will make you forget everyone else. Sit on the floor with your feet on the ground and a barbell across your hips. Lean your upper back against a bench. Drive through your feet, extending your hips upward as far as possible. Slowly lower your hips back down until your butt is on the ground. Increase the weight as necessary.
| Kettlebell Swing |
The swing will change your body in a number of ways. Training the movement of the swing involves so many muscles simultaneously, it further refines the small muscles you can't work with isolation exercises. I'm talking about the little, fibrous beauties that endure microscopic tears in training, and then rebuild and grow to give your muscles incredible depth and density. Because the swing is a powerful and dynamic athletic movement, it produces different results in your body. Instead of compartmentalizing body parts, it links the upper body with the lower and produces the look of functional power and strength. The swing can bring a whole-body move into a bodybuilding routine and builds more of an athletic look while increasing low-back stability.
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