In this post we will learn about the 3 options: leg and glute workout for hypertrophy and some other necessary information for a perfect leg and glute exercise. For those looking for hypertrophy, that is, the increase in muscles, in regions such as the legs and glutes, it is essential to find workouts that are efficient in providing these results.
So, here the 3 options for leg and glute workout that can be useful to develop the muscles in these places.
Leg And Glute Workout Options For Hypertrophy
This workout was presented by physical educator Rodrigo Ramos, who also has a postgraduate degree in exercise physiology and cardiac rehabilitation.
According to him, the training model is suitable for women over 17 years of age, with at least two years of experience in strength training (bodybuilding), who are at an advanced level and follow a hypercaloric diet with at least 45 calories for each kg body.
The leg and glute workout consists of the following exercises:
- Warming up with 10 minutes of walking;
- Extension chair – 3 sets of 10 repetitions;
- Bent knee glute – 3 sets of 20 repetitions;
- Glute with extended knee – 3 sets of 20 repetitions;
- Smith lunge with step – 3 sets of 8, 10 and 12 repetitions;
- Smith Squats – 3 sets of 12, 10 and 8 repetitions;
- Seated Flexor – 3 sets of 15, 10 and 10 repetitions;
- Stiff – 3 sets of 6, 10 and 10 repetitions;
- Twins on the machine – 3 sets of 12 repetitions;
- Open seated twins – 3 sets of 20 repetitions;
- Adductor chair – 3 sets of 8 repetitions + 10 seconds of isometrics (a technique that consists of using the body’s muscles against an immovable object or keeping the body in a fixed position for a certain time).
This workout is lighter and shorter than the one presented above. Take a look at what he proposes:
- Guided squat – 5 sets of 10 repetitions;
- Hack Squats – 5 sets and 10 reps;
- Leg press – 5 sets of 10 repetitions;
- Leg extender – 5 sets of 10 repetitions.
This leg and glutes workout below is also quite interesting for those looking for hypertrophy:
- Warm -up – 4 sets of 30 repetitions;
- Leg press 45º – 6 sets of 8 repetitions;
- Squats – 6 sets of 8 repetitions;
- Adductor chair – 4 sets of 20 repetitions;
- Flexion table – 3 sets of 12 repetitions;
- Vertical Flexor – 3 sets of 15 repetitions;
- Advance – 4 sets of 12 repetitions;
- Cable glute – 4 sets of 12 repetitions;
- Sitting Twins – 6 sets of 20 reps.
Mistakes To Avoid When Performing a Leg and Glute Workout
A mistake that should never be made is neglecting food. That’s because the body needs to be supplied with energy and nutrients so that the practitioner can perform the workouts correctly and so that there is effectively muscle growth in the worked place. Discover the 13 Super Foods: How to get a bigger glutes in less than 4 weeks
In an article published, strength trainer Meghan Callaway, who also has a degree in kinesiology (which is the science that studies movement), gave some tips and explanations about mistakes that should be avoided during glute training. Take a look at what she said:
Trying To Work Your Glutes At The Same Time As Doing Aerobic Activities
This does not allow the person to get the maximum benefit from both types of exercises.
The recommendation is to keep the aerobics and weight training on different days, however, if the person still decides to do both on the same day, the tip is to do the weight training before.
Not Using Enough Resistance
Care must be taken not to waste time with numerous repetitions of exercises that are ineffective because they do not bring enough resistance to build muscle.
Use A Lot Of Resistance
On the other hand, training with a very high weight is harmful because using very large loads leads to a small number of repetitions that will not be enough to work the muscles properly.
In addition, excess weight drastically reduces the range of motion and causes other muscle groups to be activated to withstand the great effort, and as a consequence, often the muscle worked is not the one you want to develop, such as the glutes for example.
Ideal for training is to select a weight that allows control and range of motion to be maintained throughout the set.
Talk to your fitness instructor to find a balance in this regard, with a resistance that is neither too low nor too much for you.
Not Mastering The Entire Exercise
In order to strengthen and develop the legsglutes to their maximum potential, it is necessary for the practitioner to take ownership of all the stages of the exercise, such as eccentric (lowering the weight), concentric (lifting the weight), the moment of peak contraction and the time of blocking (or failure).
Blockage or failure is the term used when a person cannot do any more repetitions because they have reached the limit of their muscular strength.
Finding Squats And Deadlifts Enough
Squats and deadlifts are good exercises, they work several muscles in the body, but it takes more than just two exercises to optimize glute strength and development.
Even because, to perform these exercises properly, it is necessary that the glutes are already strong.
When your back hurts after a day of leg workout, the reason could be that you have weak glutes.
Not Performing All Movement Patterns
To set your glutes to their full potential, you need to perform all the fundamental movement patterns for your lower body.
This includes squats (traditional and single-legged), push-ups, extensions, one- or two-legged, lunges, and step-ups.
Tips For Getting The Most Out Of Your Leg Workout
The Position Of The Legs And Feet Makes All The Difference
Even the most experienced bodybuilders may not know how best to target the four quadriceps muscles and the various muscles of the upper and inner thighs.
So it’s worth knowing that pointing your toes inward works more on the outside of the quadriceps, while pointing them out works more on the inside of the quadriceps.
Also, keeping your feet below your hips in exercises like the Smith machine hit your quads more and your glutes less.
Already positioning the legs in line with the shoulders and projecting the hips back focuses more on working the glutes.
The wide stance (with the legs more spread out) pointing the fingers out focuses more on the muscles of the inner thighs.
Use Full Range Of Motion
Some people don’t move their legs or knees completely during the exercise, because doing the full movement is quite difficult, and stopping halfway allows you to do a workout with more weights and give the false impression that the person has trained hard.
The problem is that by limiting the range of movement, muscle growth is also compromised.
Do The Squat The Right Way
Some people lean too far forward and push their hips too far back during the exercise, working their back, hips, and butt more than their quadriceps.
Worse than just making the exercise ineffective, it can lead to injury. Therefore, the recommendation is to practice the correct and traditional form of the squat, and then add variations that will work specific areas of the body.
Care With Leg And Glute Workout
Before starting your leg and gluteal hypertrophy workout, undergo a medical evaluation to make sure your health is good enough to face the workouts.
It is also important to have the support of a qualified physical educator throughout the training to teach correctly how each exercise should be performed, as doing the proper technique helps to avoid injuries.
In addition, it will detail how many repetitions you should do, the rest time between them, what the interval should be between one exercise and another, check if you have any chronic problems that can get worse with the execution of certain exercises, and other things. most. To see more post on Fitness click here.
What Did You Think Of These Leg And Glutes Training Options And Tips That We Separated Above? Do You Intend To Include Any Of Them In Your Routine To Achieve Hypertrophy? Comment Below!