BUILDING MUSCLE MASS: GLUTES & CALVES

I'm choosing to pair the glutes and calves together on this post, the calves do not require a whole lot of variation to work them thoroughly and -- as with all lower body muscle groups -- they are worked through almost every lower body exercise.

Again, with all lower body exercises there is a high potential to use slacking form. Be sure to keep your back straight with all exercises and if you need to, don't be afraid to lower the weight.

Barbell Squat

The squat is one of the most traditional exercises and it is also one of the most effective lower body workout. If you want to develop a strong and full lower body...you need to squat.

Set 1: 15 - 20 reps
Set 2: Increase weight, 10 - 15 reps
Set 3: Increase weight, 10 - 12 reps
1 min rest in between sets.

Wide Barbell Squat

While doing a wide stance squat you want to have your toes pointing outward. With all squats you want to go down to where your hip and knees are parallel.

Set 1: 15 - 20 reps
Set2: Increase weight, 10 - 15 reps
Set 3: Increase weight, 10 - 12 reps
1 min rest in between sets

Glute Bridge ( Hip Thrust )

The glute bridge really focuses on squeezing the glutes at the peak of the contraction. You will want to pause at the top of the movement for a few seconds before coming back down.

4 sets 15 - 20 reps
30 sec rest

Wide Stance Dead-lift

You will want to take a similar stance as the wide squat, point your toes out and as you bring the weight up drive your hips through the bar and squeeze before returning it to the ground.

Set 1: 12 - 15 reps
Set 2: Increase weight, 8 - 10 reps
Set 3: Increase weight, 6 - 8 reps
1 min rest in between sets

Anterior Leaning Lunges

While doing this type of lunge it is important to focus on keeping your form, the position this will put you in will make it tempting to curve your back.

3 sets 15 - 20 reps (one lunge each leg = 1 rep )
40 sec rest in between sets

Standing Calf Raise

As mentioned above the calves do not require many variations of isolating exercises for them to grow. The standing calf raise can be done many different ways, either standing flat, hanging off the edge of stairs for more stretch, with machines or with a barbell on our back.

4 sets 15 - 20 reps
30 sec rest in between sets

Leg-Press Calf Raise

The leg-press calf raise or toe press, can be equivalent to doing raises with a barbell on your back however I prefer it more as it allows you to put more weight and stress on just the calves.