Hey, guys!
I'm trainer Amy Jo with ATHLEANXX for Women, and today – as you can see – we're doing
a barbell workout for your butt and thighs.
Let's do it!
So the first exercise is a curtsy lunge.
So the barbell is upright, keeping your posture up.
You're stepping and dropping behind.
Step, lunge behind.
This hits outer glute, outer thigh, and it's a great exercise.
We're going to do 10 of these.
Pushing through that heel.
Sit in it.
Great.
Four more.
4, 3.
That knee kind of drops right below the calf.
2.
Let's go one more to the left.
One more.
Drop it.
All right.
Barbell up.
Next one is a sumo squat.
So you're going to hold it right inside the knee.
Right here, up, and squat.
You can tap the floor.
That kind of lets you know you're going deep enough.
We're going to do 10 here.
8, 7, 6. Make sure you're pushing through the heels.
5, 4.
Focus on the glutes.
Two more.
Last one.
There we go.
Next one: deadlifts.
So stance: hip width apart.
Right here, same thing.
You're going to touch the floor to make sure you're going deep enough.
Up, and pull.
10 of these.
Tap the floor.
10, 9, 8. Make sure your back is flat on these.
7, 6, 5.
Squeeze your tushy at the top.
4.
Knees are slightly bent.
Two more.
Last one.
1, great.
So I'm barely tapping when I get to the floor to make sure that the force stays in my hamstrings,
and in my glutes.
So our very last one, my all-time favorite.
Hip thrusters.
We're going to finish with these guys.
So you're just going to take your barbell, you need a bench, leave that pad on it.
The squat sponge.
Shimmy yourself out.
Roll it to your hips.
Get your upper back on the bench.
Drive up, hang onto the bar for stability.
Here we go.
Drop down, and squeeze up.
Nice, and slow on these.
That's 1.
2.
You really want to relax the low back on these so the glutes do all the work.
Great.
Up, and squeeze.
And almost dig your heels into the floor like you're digging heels into sand.
Dig them in.
If you just go through the motions on these you don’t get out of them what you need
to.
Good.
8, 9.
Last one.
We're going to do a hold.
Hold for 5.
4, 3, 2.
Then pulse it out for 10.
Finish it off.
10, 9, 8, 7, 6, 5, 4.
Squeeze. 3, 2.
Last one.
1, and down.
Great job.
So if you're going a little heavier on those you won't be able to make that whole set,
but keeping it a little bit lighter, you're able to do a little higher rep on those.
So great job.
Those are my – 1, 2, 3 – four great barbell exercises that will attack the glutes, and
your quads, and hamstrings.
So leave me a comment below, thumbs up.
I want to hear how you guys liked this video.
Keep giving you more of them, but I love to hear if you guys are into it, or not.
So let me know.
I’m Amy Jo with ATHLEANXX for Women.
We'll see you next time.