Abductor machine 3 x 20 -It’s super gross looking but man does this work the booty!
The abductors are a group of small muscles including the gluteus medius, tensor fascia latae (TFL), and sartorius.
They are located primarily around your glutes and on the outside of your thighs, below your hips. These muscles work to spread your legs apart and help you push your hips out and squeeze your glutes, as you would during the lockout of a deadlift, for example. Your adductor muscles are important to train for stabilisation and building the fountain muscles!
One legged leg press 3 x 20– When you do the leg press with one leg at a time you’ll work the quadriceps, hamstrings, hips, and glutes with a greater range of motion and help to generate more muscle activation. Even though the actual movement may look similar to normal leg presses, it feels totally different.
Cable kick backs 3 x 20 –
I love kick backs !!! Generally, multi-joint, multi-muscle workouts should be higher on the list and exercises like cable kickbacks that isolate glutes and hamstrings muscles from the rest should be later as multi-joint workouts are more demanding.
Weighted squats 3 x 8 – There is a million different articles on squatting and how to explain and do the perfect squat so im not even going to try and explain it on here lol However I do love this write up below that I have attached super helpful!
The finisher my Favourite BOOTY training exercise of them all! the DEADLIFT !!
I get mad happy on days that I know I’m going to be training legs and lifting like a boss! Now when starting out I would highly recommend getting a trainer or a friend (that knows there stuff) to show you how to lift properly you can easily pull something you dont want to if your not rained on it!
Again there are so many ways to teach how to do the perfect dead lift so read this beauty below! Another one of my Favourite articles that explains it perfectly!