Sey's Hypertophy Training: Lower Body

Build your glutes and tone your legs with these 4 moves using free weights. See the workout.

Woman in sportswear doing weighted lunges in a gym with kettlebells and dumbbells nearby

BY MEMBERS, FOR MEMBERS

Build your glutes and tone your legs with these 4 moves using free weights.

All exercises can be performed in our free weights area.

Make sure to warm up properly before going into the workout.

If you're unsure how to perform these moves properly, ask one of our personal trainers for help.

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Created in collaboration with PureGym’s Harley Booth, Fitness Expert.

BARBELL DEADLIFT

Two figures demonstrating the start and end positions of a deadlift with a barbell.

REPS: 10 SETS: 3-4 REST: 30 secs

Place feet slightly wider than shoulder width apart. Grip bar with your arms outside your legs. Engage lats and hinge at the hips. Drive legs up to standing position. Slowly lower the bar back to the floor. Keep bar close to your body and back straight throughout the whole movement.

Lifting platforms are located in the free weights area in our gyms.

BARBELL WALKING LUNGES

Two figures performing barbell lunges, one standing and one lunging forward.

REPS: 10-16 SETS: 3-4 REST: 30 secs

Place barbell across your back. Engage core. Step one foot forward and sink into a lunge so both your front and back knee is bent. Use the heel of your front foot to drive your other leg forward into the next lunge.

BARBELL HIP THRUSTS

Two figures performing hip thrust exercises with a barbell on a bench.

REPS: 10 SETS: 2-4 REST: 30 secs

Sit on the ground with a bench or plyo box behind you, bending your knees so your feet are planted on the floor. Rest barbell above your hips with hands on the bar. Lean back so the top of your shoulders are on the bench. Drive hips up to lift the bar up and squeeze your glutes. Your knees should be bent at a 90 degree angle. Slowly lower you hips back to starting position.

Benches are located in the free weights area in our gyms.

DUMBBELL SPLIT SQUATS

Person performing Bulgarian split squat with back foot on bench and dumbbells in hands.

REPS: 8-12 SETS: 2-4 REST: 30 secs

Stand in front of a bench with a dumbbell in each hand. Lift one leg off the floor and place it on the bench to rest. Sink your hips down and bend your knee to lower your body. Keep the front knee in line with the foot and keep your back straight. Drive through the front heel to extend your knee and lift your body back up to starting position.

After you complete this workout, take some time to cool down and perform some light stretches targeting your lower body, particularly your quads, glutes and hamstrings.

Find more leg workouts to try here:

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