In this post, Simon works legs and the gay man’s favourite, the gluteus muscles, aka booty!
The key to designing a good session is to ensure all muscles are worked in all planes of movement, so today that means quadriceps (the anterior part of your upper leg), hamstrings (the posterior part of your upper leg), gastrocnemius (calves), soleus (underneath your calves), tibialis anterior (along your shin) and adductors (the inner thigh).
To begin, the squat, a compound lift, requires the gluteus maximus and quadriceps as primary muscles. It also requires the utilization of your stabilizing muscles, ensuring they’re engaged for following exercises.
- Position yourself under the bar, with barbell resting on shoulders.
- Once bar is lifted off the rack, pushing your rear out slowly, lower yourself towards the ground.
- Stand with your feet slightly wider than shoulder width apart.
- Keep chest proud and eyes looking directly in front. Remember, your head will follow your eyes, and your body will follow your head. Looking down, you’ll be inclined to lean forward.
- Generally, aim for about a 90-degree angle at the knee, lower is fine as long as technique is maintained.
- Push up through your feet and return to the starting position.
Sets x Reps: 5 x 10-12. Rest: 60-90 sec.
I recommend including both squats and lunges in a well-rounded program. Both mimic functional movements such as walking, running, going up the stairs. Lunges also activate stabilization, notably the gluteus medius for stabilization on one leg.
- With the barbell resting on your shoulders, as you would with a squat.
- Step forward with one foot in a long stride.
- At the end of the stride, ensure your front knee is directly over your ankle, your shoulders are over your hips and your rear knee is just off the floor. Keep core engaged.
- Bringing your rear leg forward step through to the starting position.
Sets x Reps: 3 x 10 each leg. Rest: 45-60 sec.
This exercise targets your posterior chain consisting of the glutes, hamstrings and back extensors. Kettlebells ensure your arms have a good range of movement, allowing you to position your shoulders and scapulars for correct technique.
- Begin with your feet in a narrow position with bells placed on the outside of each of your feet.
- With a slight bend in the knees position the hips above, hinge at your hips bringing the weight off the ground.
- Standing at the top engage glutes and stand tall.
- Slowly lower the weight back to its starting position focusing on keeping the spine neutral.
Sets x Reps: 3 x 10. Rest: 45-60 sec.
Finish off your session with what appears to be simply walking, but with already exhausted muscles, and a heavy load, this ensures your body is pushed to its limits as a collective.
- Begin by standing between the weight.
- After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
- Walk, taking short, quick steps, and don’t forget to breathe.
- Aim for 30 meters plus on each walk.
- Advance this by finishing each lap with 10 squats and repeat.
Sets x Reps: 1-2 x 30 metres plus. Rest: 60 sec.
Want to workout with Simon?
He’s currently training clients at A Squad Called Savage in Potts Point, Sydney. Get in touch with him by email here.