MY CURRENT GLUTE & QUAD DAY ROUTINE

When it comes to lifting and seeing progress over time, less is more!

I used to throw together sometimes up to 10 exercises on my leg days and was shocked and confused that I started to feel very fatigued over time.

After years of training and trial and error, I’ve found that sticking to 4-6 exercises (with 2-3 of those being heavier, compound movements) and focusing on implementing progressive overload methods is the key to progressing over time! 📈

Usually, I stick to the following when structuring a glute & quad-focused leg day:

Hip thrust variations (KAS bridge, single leg, hip thrust machine) — I do a hip thrust variation on pretty much every leg day, an essential for the glute gains!

Squat variations (squat machine, DB squat, hack squat, leg press) — me and barbell squats don’t get along so I stick to variations I’m more comfortable with!

Unilateral movements (Bulgarians, lunges) — in addition to helping target specific muscles better, unilateral exercises are also great to help balance out any muscle imbalances you may have, which will help strengthen your overall lifts over time!

Isolation movements (leg extension, ham curl) isolation movements target one specific muscle group and are great finishers for your leg days — I usually like to superset these or do a dropset to end my session with a good burnout!

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