I trained glutes and want to train legs the next day
“I trained glutes one day, then trained hamstrings, glutes, and calves the next day, and quadriceps the day after that. Is that okay?”
First, it’s important to understand that all multi-joint movements, such as squats, single-leg lunges, and leg presses, work both the hamstrings and the front of the thigh (quadriceps), as well as the glutes!
Simply put: whenever you do a compound exercise to train your “legs,” you’re also 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 during 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 hearing from clients, I believe this poor workout split is the main reason many people don’t reach 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 your quadriceps and hamstrings, which are located in your legs and hip area, you can train your lower body twice a week.
Lightly train your quadriceps in one workout, your glutes and hamstrings in another, and add a variety of exercises. This can provide a much-needed change to your routine, break up the mind-body monotony, and build muscle while allowing for adequate recovery.
As you start building your endurance—and your glute and quadriceps muscles—consider adding a resistance band.
This helps you keep strengthening your glutes 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 slowly. Make too big a jump too quickly, and you risk injuring yourself.
