Grow, Glutes, Grow: A 45-Minute Lower Body Workout from Trainer Krissy Cela

HOW TO DO THIS 45 MINUTE LOWER BODY WORKOUT

Cela simplified this workout to ensure it was easy to follow. “You don’t need fancy exercises to guarantee great results,” Krissy says, “Sticking to your staple core compound moves, combined with the right sets, reps, rest and weight will enable you to build a solid foundation and achieve long-lasting results.”

• Complete 3 rounds of each exercise
• Complete 10-12 reps of each exercise (depending on how much time you have)
• Rest 60 seconds in between each set
• Rest 2-3 minutes in between each different exercise

Krissy’s Crucial Tip: It’s important that you choose a weight that challenges you, but that you’re able to complete every rep with correct form.

Complete: 3 sets of 10 reps

Why We Love It: It’s a great lower body exercise to strengthen your posterior chain (all the muscles in the back of your body). Plus, the sumo positioning allows you to really zone in and target your glutes and hamstrings.

How to Perform It:

Step 1: Stand with your feet wider than hip-width apart, toes pointing outwards.

Step 2: Push your hips back as you narrowly grip the bar, keeping your back straight and chest up.

Step 3: Pushing into your feet as you send your knees out, stand up, ensuring that your back is straight at all times.

Step 4: Push hips back, drive knees out, keeping back straight as you lower the bar with control back to your start position.

Krissy's Crucial Tip:

Make sure to wrap your back, as it’s a great way to set up properly and protect your back. Not sure how? When you’re in your set-up position, gripping the barbell, wrap your back by pulling your shoulder blades back and down, as you push your chest through. This will automatically engage your core too and generate more power in your deadlift as you work as a unit.

Complete: 3 sets of 10 reps

Why We Love It: It’s one of the best exercises to really target your glutes, increasing your glute strength and power.

How to Perform It:

Step 1: Start seated on the floor, knees bent, feet hip-width apart, upper back resting against the bench and bar across hips, gripping the bar at either side of your hips.

Step 2: Tuck chin and tailbone in, as you drive through your feet, pushing hips up towards the sky.

Step 3: Lower the bar with control to start position, keeping chin and tailbone tucked, repeat the movement.

Krissy's Crucial Tip:

It’s really important that you tuck your tailbone in throughout the movement, as this is what activates your glutes and protects your spine.

Complete: 3 sets of 10 reps per side

Why We Love It: Not only does this effective exercise help you build lower body and core strength, but this unilateral (single sided) exercise helps you uncover your weaker side as you get stronger and build a healthier functioning body.

How to Perform It:

Step 1: Stand with feet hip-width apart, dumbbells in each hand, arms extended.

Step 2: Take a big step back with your left foot.

Step 3: Lower your hips, keeping back straight until your left shin is parallel to the ground.

Step 4: Push off from your right foot as you return to your starting position

Step 5: Complete desired reps then alternate sides.

Krissy's Crucial Tip:

Leaning your torso slightly forward (while maintaining a straight back) recruits more of your glutes and hamstrings.

Complete: 3 sets of 10 reps per side

Why We Love It: This one is a spicy lower body exercise that not only increases your mobility, strength and size in your glutes, quads and hamstrings, but it also targets your core strength as you improve your balance.

How to Perform It:

Step 1: Take your right foot and place it behind you on the bench, holding dumbbells in each hand.

Step 2: Keeping your back straight and chest up, lower your hips, forming a right angle in your front knee.

Step 3: Push up using your front foot as you extend to your starting position.

Step 4: Complete desired reps then alternate sides.

Krissy's Crucial Tip:

Don’t let your front knee cave in, actively push it out to ensure you’re engaging and working your glute muscles and preventing any injuries.