LEGS & BUTT

Smith machine lunges 

Smith machine single leg press

Smith machine Glute bridges

Smith machine squats

Calf raises

1 legged deads

Dumbbell Sumo squats

Wall sits 1 min

Weighted step ups

Glute machine 

Prone hamstring curls

SQUAT LESSON

Squat | Focus: Quadriceps, glutes, hamstrings, lower back 

Stand with your feet about shoulder-width apart, a light bend in your knees and your toes turned out slightly. Keeping your head neutral, abs tight and torso erect, bend at the knees and hips to slowly lower your body as if you were going to sit down in a chair. Pause when your legs reach a 90-degree angle, then forcefully drive through your heels, extending at your hips and knees until you arrive at the standing position.

TIPS

1 Keep your eyes forward throughout the move. Don’t crank your head to look up as is sometimes suggested. This will keep your spine strong and stable and build good habits for when you add resistance.

2 Think about moving quickly through the positive, or “up,” portion of the lift. By thinking about moving more quickly, your brain will summon more total muscle fibers into play to complete each rep.

3 You can vary your foot spacing from set to set to alter the muscle recruitment pattern. A slightly wider stance, where your feet are just outside of shoulder-width, will focus more on your inner thighs. A narrower stance will hit your outer thighs harder.