Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Archive for Legs/Glutes – 27 Exercises

Walking Lunge with Dumbbell


1. Stand with feet hip width apart.

2. Hold a Dumbbell in each hand.

3. Step forward 2-3 feet forming a 90 degree bend at the front hip and knee.

4. DO NOT allow front knee to extend past the big toe.

5. Push body up and move the back foot beside the front foot.

6. Alternate feet and repeat.

7. Remember to keep head and back upright in a neutral position.

8. Shoulders and hips should remain squared at all times.

9. Watch for proper knee alignment; do not let front knee extend past big toe or deviate laterally or medially.

10. Back knee should not come in contact with floor.

Single Leg Curl on Exercise Ball


1. Start by rolling face down onto the ball so that the ball is under your hips.
2. Place your hands on the ground for stability with both legs elevated off the ground.
3. Curl one leg up towards your back and then return to the starting position.
4. Repeat with the other leg.
5. To add intensity you can place an ankle weight around your legs.

Barbell Deadlifts


1. Stand with feet about shoulder width apart.

2. Bend over barbell, with knees on the inside of your arms and feet flat on floor.

3. Position shoulders slightly over bar and grab bar.

4. Begin the pull by extending the knees.

5. Keep angle of your back constant and lift bar straight up.

6. Keep bar close to the body and keep shoulders directly over the bar.

7. Return to starting position and repeat.

Standing Leg Kickbacks on Bowflex or Similar Weight-Lifting Machine


1. Stand to one side of the seat rail, facing the engine.

2. Secure the foot harness around the ankle furthest from the rail.

3. Bend this leg approximately 90°.

4. Bend forward 30-40° from your hips (not your waist) and very slightly bend the knee of your supporting leg.

5. Extend the active leg backwards, straightening the knee.

6. Slowly move your leg as far as you can, without allowing any movement at the waist, knee or lower back.

7. Slowly return to the start position and repeat.

Standing Hip Extensions on Bowflex or Similar Weight-Lifting Machine


1. Stand to one side of the seat rail, facing the engine.

2. Secure the foot harness around the foot furthest from the rail.

3. Bend this leg approximately 90°.

4. Bend forward 30-40° from your hips (not your waist) and very slightly bend the knee of your supporting leg.

5. Initiate the movement by tightening your glutes and hamstrings.

6. Slowly pivot your leg from your hip.

7. Move your entire leg backward, to a straight position.

8. Slowly move your leg as far as you can, without allowing any movement at the waist or lower back.

9. Slowly return to start position and repeat.

Lateral (Side to Side) Squats

1. Stand with your feet shoulder width apart (holding a dumbbell in each hand is optional).

2. Start by stepping to the right with your right foot and proceed into a squat.

3. Return to the standing position with your feet shoulder width apart.

4. Now step to your left with your left foot and proceed into a squat.

5. Return to the starting position and repeat.

Fast Step Up


1. Stand behind bench, box, or step, and place one foot on top of it, heel close to the closest edge.

2. Push off the box and explode vertically to bring the other foot onto the bench, box, or step.

3. Step back down with the foot you stepped on with first.

4. Repeat, always stepping up with same leg first (change legs on the next circuit).