I’ve been training in the gym since I was 18 (in 1988) so in other words a very long time and I certainly have my favourite Leg and Glute exercises versus ones that I like less. I do, however think they all have a place in any Leg/Glute workout program.
Best Glute/Leg Exercises In The Gym
Barbell Squats These are the best Glute/Leg exercise because you can load as much as your body can take and you can also use full range of motion. This is a compound exercise so you are utilizing multiple muscle groups such as Quadriceps, Hamstrings, Glutes, Adductors, and Calf. The rate of tension on the eccentric (the stretch phase) is high and moderately high at the top of the movement. It build Glutes like crazy!
Romanian and Stiff Legged Deadlifts I love Deadlifts simply because it really targets the Glutes while at the same time utilizing other muscles as well like Hamstrings, Adductors, Calf, Core, Back, Quads. If you want to build your Glutes, you can’t beat this exercise.
Barbell Stationary Lunges These are also called Split Squats and these also work your Quads, Hamstrings and Calf. I like this one because you can alter your positioning to target the muscle that you want. Once your back leg is further out, you are targeting Glutes and Hamstrings. The closer in your back leg is and the more it’s at a ninety degree angle, the more you target your Quads. I always feel this one in my Glutes.
Leg Press(but done my way) What does that even mean? Ha ha. I perform the Leg Press two different ways within one set. The first part of the set I perform a series of reps with the footing up high and wide. As I perform the rep on the eccentric(down phase) I push my legs to the sides so Im able to reach all the way to the bottom of the movement and as I come up, it’s full range of motion. This targets the Glutes. Then I will go into the next group of reps with a narrow foot position way at the bottom of the foot plate with full range of motion targeting the Quadriceps. My Glutes and Quads and Hamstrings are very sore after doing this movement.
Glute/Ham Raise I love this one. This exercise is so good for building Glutes and Hamstrings and actually the back as well! This is a must do for anyone trying to build their Legs and Glutes as the tension is equal all the way through if you do them properly. Make sure you bend all the way over and down to target your Glutes and when coming up you don’t hyperextend. I don’t see many gym goers doing this movement because it can seem uncomfortable but it really is a great exercise!
Worst Glute/Leg Exercises in The Gym
Glute Thrusts Perish the thought! I’m sure that’s what you’re thinking. It has popularity due to social media. It looks good in a video because you can pull more weight with Glute Thrusts because why? Because it’s easier! And what’s easier usually is not better. There’s problems with it and one of the problems is you only have tension at the top of the movement in the concentric part of the movement. It also has very minor range of motion. The real work is when you’re at the top of the movement squeezing your Glutes. Otherwise there’s very little work going on here and that is why it is easier and that is why you can pull more weight! I would suggest this as an accessory movement and stick to the above exercises I mentioned as your main go to Leg and Glute exercises.
Leg Extensions Don’t get me wrong I love Leg Extensions but they really only target the Quadriceps. This a good finisher for a leg workout but not so good as a main leg exercise like Deadlifts or Squats.
Seated Leg Curls This is also a leg exercise that primarily targets one muscle group and that is the Hamstrings. Again this is good as an accessory or finisher type movement in your workout or you just want to target the Hamstrings. Remember to lean forward a bit as this put more emphasis on your Hammies.
Kettlebell Swing This movement is compound which is good but there isn’t enough time under tension to make it a superior Leg/Glute exercise. It is primarily a power and aerobic exercise.
So there you have it! The best and worst Leg and Glute exercises according to me ha ha!! I’m sure you have your own best and worst list. Comment if you have thoughts!
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