In all my years coaching women in and out of the gym, they all want to improve their lower body, namely their butt, or to be more scientific, the glutes. It must be noted that you cant create a great set of legs focusing on one muscle group, for optimal results the trainee must include movements to train the quads, hams, glutes and lets not forget those baby cows! (calves).
So before we talk about training, in order to optimise results, diet needs to be addressed. Where I find most women fail is looking after their digestive system and as such I always recommend a good pro biotic and hitting the fibre intake goals for the day (normally around 25g) from predominantly vegetables.
Training: Before you begin this workout remember the legs are the biggest and strongest in the body. Youve got to be putting A LOT of tension through them so dont be afraid to lift heavy.
If your legs dont feel like babmie on ice when your done, go back and do it again!
Make sure you select a weight heavy enough that you can only JUST manage to complete the precribed reps.
For teh workout, focus the mind on squeezing the glutes with every rep. No mindless movements here, CONCENTRATE!
Barbell Back Squat 3 sets 6-12 reps - Last set, As many reps as possible.
Stiff leg Deadlifts 3 sets 6-12 reps - Last set, As many reps as possible.
Leg press - Stance high and wide, knees out - 1 set 40-60 reps *no locking out on the knees, keep the movement continuous.
Walking Lunges - Non stop for 2-3 minutes. Minimal Stops
Superset Leg Curl and Leg extension - 1 set each - 40-60 reps
Try it! Lets see what those legs are made of!
Personal Trainer Edinburgh