SuperSet #1
– Back Squat 10 – 12 Reps
– Leg Extension 15 – 20 Reps
SuperSet #2
– Cable Pull-Through 10 – 12 Reps
– Stability Ball Hamstring Curl with Glute Bridge 15 – 20 Reps
Finishing Exercise
One Leg Standing Calf Raise 15 – 20 Reps
No rest between exercises. 75 second rest between super-sets. Complete 3 of each set.
Could you give us at home some alternatives that work the butt just as hard? Also I hear that leg extensions are one of the exercises to never do?
thanks, you are awesome
Karen
Hi Karen,
Squats really are one of the best exercises to build a nice round butt. You can do them at home while holding dumbbells. Leg extensions aren’t bad, they are actually a great exercise to isolate your quads. Some people may say they’re bad because they do not work your glutes and hamstrings which you do need to work so you don’t develop any imbalances. So really leg extensions are only bad if that is the only exercise you ever did for legs. You can do close step, front lunges for an at home substitution to leg extensions.
All the best!
Anna, CPT, FF Specialist
Thanks for the subs for the leg extensions, how about for the cable pull through, it is not the same with a elastic as with a cable or weights?
Oh yes, sorry I missed that one. You can do stiff leg deadlifts while holding dumbbells. 🙂
All the best!
Anna, CPT, FF Specialist
This is a great WO, I’ll be working my glutes on saturday, will be giving this a try! Great Stuff.
Awesome, and love the close front lunge as a replacement for those of us who work out at home. Really enjoy these Flavia. Thank you for doing what you do! YOu are such a great coach. Hugs.
Gave this one a shot this morning – feeling it! I substituted dumbell swing for the cable pull through. Is that ok?
Thanks
Mary
Yes, that’s another great substitution! Way to go Mary, glad you enjoyed the workout! 🙂
All the best!
Anna, CPT, FF Specialist
Thank you
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John M. Turner