DOLCE DIET LIFESTYLE:
Change Up Your Traditional Leg & Butt Routine
by Samantha Coogan, MS, RDN, LD
Barbell Pause Squats
-After you’ve mastered squatting with load (front and back squats), you can start to incorporate pause squats. Pause squats are a great way to engage the glutes as the primary muscle to stand back up.-Start with a 3 second descent, a 3 second pause at the bottom of the squat, then a 3 second ascent. These will burn! But you will really feel your glutes working overtime to stand yourself up, and you’ll also feel more engagement of the quads as well. These are also a great way to work on the “knee buckle” by really focusing on driving up through the middle.
-Stick with lighter weight to start.
-Repeat for 5 sets of 3.
Plié/Sumo Squats with a Dumbbell
-Start with your feet in a sumo stance with your toes pointed out to the sides, and hold a dumbbell by one end with both hands so that it is hanging perpendicular to the floor.-Pick a moderate weight, not too light, not too heavy.
-Squat until quads become parallel with the floor (the dumbbell should fall just above the floor – do not let the dumbbell touch the floor).
-Repeat for 3 sets of 15.
Front Rack Lunges
-This type of lunge provides additional load to really engage the glutes/quads as you stand up.-Starting with a barbell in the front rack position (same as the finish position of a clean), step forward with on leg, making sure that your knee doesn’t track over your toes.
-Stand back up to starting position, and repeat with the other leg. Start light with this movement, it’s deceiving. Sometimes an empty barbell is plenty.
-Repeat for 3 sets of 10 each leg.
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