Build Beautiful Legs and Glutes
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- čas přidán 10. 09. 2024
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Looking to grow your glutes and legs? This workout employs some useful techniques for building strategic muscle. Use the techniques here in your current routine or add this workout to what you're currently doing! If you're doing your own workout, make sure you're increasing volume or weights used each week to illicit those great changes in your physique.
Workout:
1. Single-leg leg extension
2. Hip thrusts (1.5 reps)
3. Back hypers (toes out)
4A). Hack squat (pause rep)
4B). Reverse lunge
5A). Leg press (single leg)
5B). Calf raise on leg press
Today, we're doing some pre-exhaustion work on the quads, as they tend to take over on the hip thrusts when the glutes fatigue. Pre-exhaustion of the quads can keep the emphasis on the glutes, thus encouraging growth.
Hip thrusts are excellent for adding volume without adding soreness. Volume is a driver in muscle growth. These 1/5 rep hip thrusts give you that volume, but can help with keeping the weight on the lighter side.
Supersets save time and give your workout a cardio component as well. I love being able to double the work in less time as well.
What do you think?
What would you like to see next?
Thanks for watching :)
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Erin, I appreciate you mentioning "as you age". I've been lifting since I was 18 but now, in my 50s, I am more prone to injury if I increase weight too quickly or don't allow enough recovery time. I think using 90-day blocks and then reconfiguring my workouts will help me be challenged while reducing my risk of injury (hopefully). Mobility/flexibility becomes even more important as we age.
😂🎉🎉🎉😮😮😢😮I😢😢😂😮😢😢5😂😮😮😮😅😅😮😮😮5 1:32
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I am 49 years "young " and I keep working out too and I do like you, put my ego apart and do a solid workout but with coherence. We're warriors😉🔥 kiss from France😘😘
Same! Yes
I've been following you for years, like a lot of folks, and your content only gets better and better. Thank you for being so generous with your time and your knowledge. Means a lot to a lot of people ❤💪🏋️♀️
Hey ERIN! I wanted to see if you can do another day of your meals. I know you did it but it’s been years. I would love to see how you eat not prepping for stage. I have the working out down the diet is so hard. I’m sure many others would love it too!
So beautiful on the inside and out and such a great teacher. You are amazing!!
I love how you explain things no matter what level of experience. Thank you, Erin!
Thanks for always being so awesome. I love your workouts and your descriptions and tips are very detailed.
Thank you for all the teachings !! I am 73 and keep going !!
Amazing! Keep up the great work! You're very welcome. Thank you for watching, sharing, and subscribing! I appreciate you, Roxana! 😊💖
Love this!!!! Going to incorporate with tomorrow wo! Erin, thank you for all your wonderful details with all your wos. You look amazing and your sunshine shines through your kind words! ❤ thank you 😊
Thank you so much for your hard work Erin. I follow your book to train at home and feel great after 2 days. Erin please do more exercises to get bigger chest! Have a lovely day! Love you lots 🥰😍💜💜
Hi Kim! Thank you so much ❤️ I’ll add a chest workout to the video list for you! Keep up the amazing work and keep training hard 💪❤️
@@ErinSternFIT I can't wait. Thank you very much in advance Erin, love you🥰😍💜💜
Erin, you always make your training videos so incredibly informative and approachable. I so appreciate how you break everything down for clarity. The videos are great supplements to your training programs. I think of them as tiny master classes! Thank you for sharing such fine detail and all of your expertise. Awesome!
Thank you for explaining everything, love , love , love!
Hey Erin, ❤ it's so nice to see you. Hope you're well. Very good content as per usual 🙏🏽❤️❤️❤️ thanks so much.
You are my go to - amazing workouts. Thank you
Amazing stuff! Ya, I was totally sore trying to keep up with Erin... LOL... So I go half as fast, takes twice as long, but is more manageable for me! LOL
You’re doing great!
Thanks again Erin!
Excellent vid, and as always fabulous content. I concur with another poster that our workouts should be age-adjusted so as to not injure ourselves. Ive just learned at 50 years of age that I've got some hypermobility. Now it makes sense why I've had certain repeated injuries in my shoulders 😊
Education is key!! Thank u!!
💪🏾awesome video Erin I really appreciate the input and your work outs always kill me so I wanted to say THANK YOU MS ERIN🙏🏽💪🏾
Hi Erin...thank you for answering some questions I had in mind. You are my go-to trainer. You look amazing! Kudos XO
Good morning Ms. Erin 🥀💪🏻
Resting after deadlifts and watching you train 😅👍🏻
Comment from Shari B.
Just found your videos on u tube. You look amazing!
Some of the exercises may be a little tough for me. I've been exercising for over 20 years. I'm 63 this year and still, jog, hula hoop do weights and have just started rebounding.
Mad I know, but exercise keeps me sane and happy!
Will continue to watch for all your useful tips ❤
Thank you for being here! I'm glad you found the channel and thank you for your continued support! 💖
AWESOME INFO THANK YOU ERIN, MY 2 FAVE MACHINES IN THE GYM, HACK SQUAT AND LEG PRESS.. ❤💯
Thanks Erin....have not been here for a minute. I am back on the program. Take care!
Barbell hip thrust I quit on it, because I did more work setting up n the re-rack!! Have you tried the single leg method with a weight on ur chest?? Or a deep squate I love!! I hate lunges, fer me its a "hail merry on form"....unless its a plyometric in my own experience, what can be done with body weight holds!!
Love these! Trying them out today
Hello again jusf want to say thank you for youre vids youre the best
Thank you very much Erin
Awesome so I'm going to try the glute kick backs first. 😎
Love this content, well done girl ! Appreciate all your vids, so helpful xo
Putting in the work 💪💜💪
So happy to have found your channel 💕 you look amazing 👏
Gorgeous Erin making a difference💫
Aww, thank you so much ☺️
Thx Erin. Very useful.
Reverse lunch, I have positional vertigo, so I can't balance well, I do these on the Smith machine, is this as good? Or is there another way so I don't fall over? Otherwise, I'm pretty pleased I already do all the exercises in this vid 😊
🪷🪷 Namaste Erin 🪷🪷
Perfect timing!!
A perpetual learning curve with each episode as you take us along by the heart and the 'glutes' this time round!!
Thank you Erin for you throughout my training sessions and in my life!!
You are my inspirational champ all the way!!
With profound gratitude and love
🪷🪷 Namaste 🪷🪷
Hi Radhica! Sending you hugs! Thank you so much for the beautiful and kind words!
Thank you for your video I love it
Thank you! Very informative videos and great techniques!! Well explained!! 👽👀🌀
Great tips as usual! Thanks Erin ❤
GREAT workout🤘🏋
OMG I've tried your workouts they are awesome 🔥🔥🔥🔥
Erin, you are clearly as beautiful on the inside, as you are on the outside! So glad I happened upon you while scrolling!😅
You’re renewing my zeal to get back to it!
Thank you!! 🎉🔥💝
Thank you for your kind words, Beth! 💖 I'm glad you found the channel 😊 Welcome to the FIT Fam! Train smart and train hard 💪
Omg so upset why i didn't get notified...i lost weight now in the gym guys tell my you lost youre butt , or oh that dont look good you lost uoure round butt its so depressing help im so embarrassed now
You have nothing to be embarassed about. They have behaved inappropriately even passing comment on your body. Well done on the weight loss ❤
@@meesamagill1193I agree!
Build er back! 🍑🙌🏼
Hi lovely ignore those horrible comments. I had nice round butt which looks like it’s melting due to seat I weight lost from thyroid I assume. I’ve increased my calories intake but working on glutes now. Struggling but I’ll get there and it’s to please me not others ❤
Great video, as always. Thanks Erin!
♥Thanks for watching and subscribing!
Great stuff. Can you do a dumbbell only glute workout or is there one already posted?
I love sit-down stand up exercises 60 at a time before I even leave my house. Using no hands of course. Any thoughts dear Erin? 😊
Thank you so much, ❤ we love you
You're very welcome! Thank you for watching and being here! 😊💖
Any thoughts on using weighted sled exercises? I heard it’s a very safe on joints and a good way to add volume without adding soreness. Tried to find any videos of you talking about or using sled. Maybe I’m missing something, but they all seem to be from years ago. 😅 Thank you for all the good cheer and amazing content!
Love your videos! I would like to know more on how to program workouts!
It’s a amazing how beautiful the body responses to working out ❤
Dear Erin do you have an opinion or any great advice for one major puece of gym equipment that someone should have at a home gym? Thank you.🥰
Love this! What are the sets/reps? Ty!! ❤
More leg days w reps and sets ❤
Pre-exhaustion is the most powerful tool for muscle hypertrophy, if you ask me.
Just watching for the first time great video! Thank you! Erin what do you recommend for starting out? I’ve worked w a trainer / have good form, and workout regularly, but want to have a weight routine I can do on my own to build muscle and definition (I’m 47 and losing muscle tone and freaking out about it!)..used to have a 6pack and a bubble butt. How do I get these back? Any tips on where to start would be great thank you.
Hello hello! Love legs/glutes workout! So much satisfaction out pf it than anything else! Back hyper extension: my hammies scream & gave out way before my glutes or lower back ever says done. Anyone knows of any modifications or ways to avoid this scenario? Thanks!!
Like How you explain thank You🤘
Love it!❤️❤️
13:26 wow what physique!
Thank you for this video. Will you let us know how many sets and reps of these exercises ❤
Hi Erin, I've been following you for years, thank you for all the wonderful guidance and inspiration. How many reps and sets or do you just do one set of each and go right to the next exercise?
Im your fan. Great info as always 💪#trainhard
❤ amazing coach 👏
Hi Erin!, May i ask, how long is your training per day?
oh man i was doing the second exercise all wrong. thanks Erin
Thank you, Manny!
I didn't understand why you do leg extension with bent leg on the seat?
YIKES 😮! but i'll give it a try.
Thank you for this fantastic video!!! How many reps for each exercise, please? Thanks 🙂
Erin defnitely got that good worout in before this video
Hey Erin.You look lovely , keep inspiring 🌄
Thank you, Anutosh! I hope you’re having an awesome week!
I do 3 day lower body, how many compound exercises & how many isolation exercises should I be doing in each workout?
Ps.. My elbows always ache any advice on lifting or not. Thank you
Can you tell us the number of sets and reps per exercise? My gym doesn’t have a hack squat machine. Is there a substitution for that?
How many sets and reps?
yes quads or hammys take over but I fail to find the energy to continue after I have pre exhausted, what am I doing wrong??
Any suggestions instead of hack squat machine? I’m not strong enough for that beast!
I would like to know more about the bikini bod workout.
My Bikini Bod 90-day workout programs or a CZcams video?
@@ErinSternFIToooh do a CZcams video on this please!!!
I'll leave off the glute workout but want to do hamstrings
Great video. Your body is sublime.i am using YOUR techniques. I want a great bod and I firmly believe that I can get it using your techniques
How many sets and reps for each exercise?
Wow, Erin! You are looking very beautiful and stronger in the gym! 😍😍😍😍💪💪💪💪🏋️♀️🏋️♀️🏋️♀️🏋️♀️❤❤❤❤
Thank you so much!!
Erin at my gym there’s no hyper extension machine, which one I can do instead
It’s overrated honestly. But Could you use an incline bench facing it??🤷🏼♀️
In the first exercise, is there a reason why the non-working leg is bent up like that? Is it the or is it just the easiest position to keep it out of the way and the other (working) leg isolated?
It’s just to keep the other leg out of the way!
@erinstern5 perfect! Thanks so much for your reply. I'm so glad I found you on here. Your work is great and I appreciate all the explanations of why you do certain things and easy to follow exercises. Thanks! 😊
Rep range?
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Well read off the screen you are reading from. Do you prepare the text and instructions yourself or do you pay someone (trainer who trains trainers) to do this for you? Also, does this “Trainer of trainers”provide you with the workouts you do for yourself at the gym and then sell to others? I am just wondering how fitness influencer females like yourself and Dana Lynn Bailey, and there are several other female fitness influencers doing this, play this game to make it financially lucrative.
Are you serious ?
You should start training younger new girls with you.
Where from baby
Your such a fine looking woman 😍
Hey Erin how are you beautiful 😍😍🥰🥰😘😘❤️🔥🌹
Hiii The Bulletzgottishow20! I’m doing well, thanks! How are you doing?
@@ErinSternFITHi Erin thank you so much for all your content love from 🇬🇧
@@ErinSternFIT I been good 💕 love