Posted in fitness

Switching up the leg workout.


Photo cred to my friend playing paparazzi on me at the gym!

I mentioned in a previous post that I was going to switch my leg workout a bit to see the result. I did that today in that I did a mainly glute focused workout. It can be very hard to find exercises that just isolate the glutes. Inevitably you will end up hitting other muscles – especially the quads in doing so. The first exercise was squats. Yes I know these work all the leg muscles especially the quadriceps and hamstrings but I just can’t give them up! I enjoyed my workout today and I could feel it in the glutes more than usual.

Here’s what I did:

Squats: Barbell, 40 kg, 45 kg, 50 kg, 40 kg (all for 10 reps)

Pull throughs 3 x 10 at 12 kg

Glute kickbacks using cable machine 3 x 10 at 12 kg

Curtsy lunges 2 x 15 holding a 10 kg plate

American dead lifts: 3 x 10 with 20 kg barbell

Glute bridges holding a 10 kg plate at the stomach

Stretches to cool down.

I’m not sure if this glute isolation workout  will continue every week but I will try it again for the next two weeks and see if I am happier with the results.

I hope this has given you some ideas for glute isolation exercises!


5 thoughts on “Switching up the leg workout.

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  2. Hey! good exercise choices 🙂
    Squats are pretty much everyone’s go to exercise! lol no worries, they do magical things to people. I have done the curtsy lunges too, I don’t mind them too much, considering I do them better than I do standard lunges!



      1. I felt more tired after doing curtsy lunges as well, I did it with the barbell to see if it would make a difference and it only made me EVEN MORE tired. LOL but like them better.


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