I am always trying to help people with workouts at home, but most of my workouts are done in the gym. Sometimes you can't get to the gym, and thats understandable and why I do have so many at home workouts, but I would like to help those of you interested in workouts at the gym. If you do both, then this is great for you as well! These are some of my favorite toning workouts for your legs and butt in the gym. They target many muscles within your thighs and your glutes. You will feel the burn instantly if your challenging yourself, and if your consistent with your goals, you will see results from these workouts! I hope you enjoy and I hope they are helpful!
Workout one: You will use a smith machine for this workout. Grab a platform that is a few inches off of the ground. Set it up so that you can stand directly below the bar. Start out without using weight, so that you can make sure you are stable and your form is good. Step back at an angle. So, if your stepping back with your right foot, you are stepping more towards the left behind your opposite foot (as shown). Really flex your glutes and hamstrings as you push yourself back into starting position. As you get the hang of it, add weight that will challenge you. Do this 10-15 times on each leg. Take a short break and repeat 4-5 times.
Workout two: You will use the hip adductor machine for this workout. I am not using it in the traditional way here. I place my knees where your butt would go, and I am using my glutes and hamstrings to pull the weight in. Again, start with very little weight to find one that challenges you, but doesn't hurt you. Really focus on your glutes and try less weight if you find yourself compromising form. Do this as many times as you can. Take a short break and repeat 4-5 times.
Workout three: You will use the hip abductor machine for this workout. Here I place my knees where your butt goes, again. This time you are pushing out instead of pulling weight inward. Its just going to work different muscles within your glutes and thighs. Challenge yourself, but don't hurt yourself. Do this as many times as you can. Take a short break and repeat 4-5 times.
Workout four: Here you just need a weighted bar. I am using 40lbs in this image. Standing still, you will step back into a lunge and as you push yourself back up you will add an additional leg lift backwards. Really focus on getting deep into the lunge and use your glutes to lift your leg in the leg lift. Do this 10-15 times on each leg. Do this as many times as you can. Take a short break and repeat 4-5 times.
