Training legs and glutes on the same day
“Is it right to train quadriceps one day, hamstrings, glutes, and calves the next, and quadriceps again the day after that?”
First, it’s important to understand that all multi-joint movements, such as squats, single-leg lunges, and leg presses, work both the back and the front of the thigh (quadriceps), as well as the glutes!
Put simply: whenever you do a compound exercise to train your “legs,” you’re training your butt… and vice versa.
Variations
There are variations you can do to emphasize one area or another, but it’s not possible to completely isolate the muscles mentioned in these multi-joint exercises!
And training your lower body on consecutive days will NOT provide any benefits! Quite the opposite…
Workout split
Based on my experience with coaching and listening to clients’ feedback, I believe this poor workout split is the main reason many people don’t achieve their goals… You don’t need to train for many hours a week… you need to train WELL! Rethink your approach!
Leg and glute workout
If your goal is to build muscle in the glutes and hamstrings, which are located in the legs and hip area, you can train your lower body twice a week.
Lightly training your quadriceps in one workout, your glutes and hamstrings in another, and adding a variety of exercises can bring a much-needed change to your routine, relieve mind-body monotony, and build muscle while allowing adequate recovery.
This helps you continue strengthening your glute muscles without having to completely change your workout routine.
Another option is to increase the weight you use when performing specific movements. Just be sure to increase the weight gradually. Increase it too much, too quickly, and you risk injuring yourself.
In any case, avoid splitting your workouts into these areas.
