Leg and Booty Building Workout 

Here is my full leg day workout I did last week. I train legs and booty twice a week. I don’t do the same workouts every week. I like to switch it up since your body can become adapted to a certain workout. Gotta keep your body guessing!

I focus on quad dominate movements on Mondays and Thursdays I focus on my hamstrings and booty.

Full workout breakdown:

Warm Up on the leg press 2 x 15 reps

Working set: Leg press

225lbs for 2 x 10 reps

315 for 2 x 10 reps

495 for 1 x of 8 reps

585 for 1 x 6 reps

Deadlifts: 

75 lbs for 3 x 12

* Make sure not to round out your back and focus on feeling the stretch in your hamstrings and booty

Single Leg Deadlifts (not shown in video) 

75 lbs for 3 x 12 reps

95 lbs for 3 x 10 reps

Ball slams 21lbs (not shown) 

3 sets of 10 reps

Leg Extensions (not shown)

B70 lbs 3 x 12 reps

85 lbs 3 x 10 reps

Single leg extensions (not shown)

45 lbs 3 x 10 each leg (slow and controlled)

Heres the video (make sure to watch in 1080p!)

 

Hope you enjoy it!

Let me know down below whats your favorite leg day workouts!

 

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Booty Building Exercises

Everyone wants to know how to get a better shaped, lifted booty.

Contrary to belief, the butt can definitely grow and its shape can be greatly improved with certain exercises. The gluteal muscles are composed of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. I have personally improved the shape of my booty and size and would love to share with you all how I was able to do so!

My favorite booty exercises:

  1. Stiff legged deadlifts/Romanian deadlifts
  2. The good old squat
  3. Lunges
  4. Hip thrust
  5. Leg Lifts
  6. Donkey kickbacks
  7. The holy stair master

Adding some sort of resistance or weight to any of these exercises will help you grow that booty even more! The key to seeing progress is of course consistency and patience. You won’t see change overnight! I work on legs/booty twice a week. Its important to rotate the muscle area you work on to make sure you give them time to repair and build.

This is my Facebook Page where I post many of my workouts! Hopefully that helps! Lifting To Inspire

Let me know if you guys have any questions.

Happy booty building 😉