Focus on your glutes and hamstrings in this intense leg workout.
Strength training is for everyone. It builds strong, lean bodies and torches calories. Basically, it’s the champion of exercise, and as a marathoner, that’s not easy to admit.
This workout not only focuses on your lower body, but more specifically on your posterior chain (a fancy way of saying the backside of your body). We’ll be focusing on your glutes, hamstrings, and calves, and for good reason! Most people naturally have stronger quads than hamstrings, but when it comes to injury prevention, your hamstrings will be the ones to save your knees. Don’t underestimate the muscles you can’t see. They’re a big deal!
So let’s start working that backside!
Today’s focus: Lower Body
Warm up: Bodyweight
30 seconds each: butt kickers, high knees, leg swings (each side), lateral leg swings (each side), air squats, and reverse lunges.
SUPERSET 1: Barbell and Plyometric Box (Complete 3 times through)
8 barbell hip thrusts*
20 lateral step overs† (10 per side)
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60 seconds recovery
SUPERSET 2: Dumbbell and Plyometric Box (Complete 3 times through)
10 box jumps
25 calf raises
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60 seconds recovery
SUPERSET 3: Barbell and Dumbbell (Complete 3 times through)
8 front squats
25 plie raises (calf raises with toes out)
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60 seconds recovery
SUPERSET 4: Barbell and Dumbbell (Complete 3 times through)
8 Romanian deadlifts
25 pigeon raises (calf raises with toes in)
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60 seconds recovery
SET 5: Suspension Trainer or Exercise Ball (Complete 1 time through)
50 hamstring curls
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Cool down: 3–5 minutes of your choice
And that’s a wrap! All five workouts in the series are complete, and hopefully you haven’t missed any of them. If you have, check out all of the workouts here.
With all five strength workouts complete, you now have a whole basic strength training plan. As you progress, try to slowly increase your weight as you get more comfortable with the movement patterns and find your training rhythm.
Good luck and stay fit!
Becca Capell
iFit Head Trainer
*Try wrapping a towel around the bar to cushion your hips.
†Stand to the left side of the platform. Step up on the platform with your right foot, then your left foot. Step off the platform to the right side first with your right leg, then your left leg. Reverse direction.
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
