Grow And Define Your BOOTY And LEGS (Video)

In this article today we will show you another extremely challenging training for your legs and you should remember that you can always alleviate the exercises to be more appropriate for you, and you also have a video below where you can see the exercises.



Landmine Curtsy Lunges 4 x 15
Single Leg Jumping Lunge 4 x 10 each leg

EXERCISE: 1 and 1/4 Squats 5 x 5


Side Squat On Smith Machine 4 x 10 each leg
Straight Leg Deadlift 4 x 12 each leg


Single Leg Hip Up 3 x 10 each leg
Bulgarian Split Squats 3 x 10 each leg
Lunge to Squat Complex 3 x 10 reps

How to do each of the exercises:

-Landmine Curtsy Lunges 4 x 15

You need to start by standing and then to step your left leg behind you. And then to the right, so your thighs cross and then bending both knees as if you were curtsying. And nest you need to make sure your front knee is aligned with your front ankle. Next, you need to return to standing and then switch sides to complete one rep.

-Single Leg Jumping Lunge 4 x 10 each leg

First, you need to stand directly in front of a bench and your back to the seat and then your feet should be shoulder-width apart and your hands on your hips. Next, you need to reach one leg behind you, placing the top of your foot onto the bench’s seat and then your torso should remain upright, with a slight forward lean, both knees slightly bent. And then you need to bend both knees, lowering your torso toward the ground and then when your back knee is almost to the ground and your front knee forms a 90-degree angle you need to reverse the movement and press yourself back to standing.


To do this exercise you need to go as deep and low as you can comfortably and to keep your knees tracking over your toes (no collapsing in). Then your back should remain flat (no rounding) and next you need to keep your chest lifted and don’t allow it to cave in. And remember that your feet should constantly press against the ground and don’t come on to the balls of your feet.

-Straight Leg Deadlift

This exercise is not as intimidating as it seems to. And this hamstring-strengthening move also tightens your core. And which gives you the whittled waist to accentuate your sculpted derriére.

-Single Leg Hip Up 3 x 10 each leg

Fist you need to lie on your back and then place your hands on the floor for stability as you bend one leg. And then you need to lift the other leg toward the ceiling. Next, you need to press your heel into the floor. And then you need to lift your pelvis up, keeping your body in a stiff bridge position.

-Bulgarian Split Squats 3 x 10 each leg

So, this exercise is something that is lacking in other kinds of squats and is another one of the lauded benefits of the Bulgarian split squat technique.

Source: Health Fitness Club

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