We’re excited to welcome you to another Bo+Tee student ambassador, Sum (@sumeyyafitness). Today she’s turning up the heat with a lower body workout that’s perfect for a sweaty leg day session.
A lower body workout, whether it’s at home or in the gym, is the best way to strengthen your legs and grow your glutes. Remember to always take it at your own pace and stop for a breather if you need it. Schedule this workout into your weekly routine and you’ll be a lower body pro like Sum in no time.
So change into your favourite Bo+Tee set, grab your water bottle, headphones and get yourself to the gym, team. It’s time to feel the burn with Sum!
Step 1: Dumbbell Romanian Deadlift (RDL)
The first step out of Sum’s 5 lower body exercises is a Dumbbell Romanian Deadlift, or RDL as some people call it. For this, do 8 reps and repeat 4 times.
Your start position should be upright with your feet hip width apart. Hinge forward from your hips, keeping your upper body (particularly your back) straight and knees slightly bent. Allow the dumbbells to move down your legs before coming back to an upright position.
Tip: As you come back to an upright position, make sure you’re squeezing your glutes. This will help you with growing your bum without doing a focused glutes workout.
Step 2: Smith Machine Hip Thrust
Moving on to step number 2, a Smith Machine Hip Thrust. For this, do 10 reps and repeat 4 times.
This is another one to add to your workout plan if your goal is to grow your bum or you love glute exercises. When you’re doing this movement make sure your back is comfortable on the workout bench and don’t start too heavy - go light with the weights and work your way up.
Step 3: Dumbbell Sumo Squat
Once you’ve completed step 2, it’s time to move onto 3 which is a Dumbbell Sumo Squat. For this, do 12 reps and repeat 4 times.
Stand with your feet wide and squat down towards the floor, holding the dumbbell in between your legs. Again, you should try to keep your back nice and straight and resist the temptation to arch. This exercise works several muscle groups in your lower body and should be a staple in your workout programme.
Tip: If you’re a beginner, try this movement without a dumbbell so you can get a feel for it. Then work your way up the weights range.
Step 4: Seated Hamstring Curl
Next Sum’s showing us how to do a Seated Hamstring Curl. For this, do 12 reps and repeat 4 times.
Adjust the seat to the correct distance for you, it should feel comfortable on your legs and the backs of your thighs should be supported. Choose a weight that’s right for you and don’t let your ego get in the way!
Extend your legs out so that they’re almost straight, gripping the handles on either side of your seat.
Step 5: Abduction
Last but by no means least, it’s time to do the Abduction machine. For this, do 12 reps and repeat 4 times.
To really work your gluteus maximus, lean forward in the seat while you do this exercise. This should help to send your muscle gains straight to your bum! Again, we’d say this movement belongs in every lower body workout program if your goals are to build on your glutes.
And you’re done - well done, team!
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