{"id":2536,"date":"2019-12-03T23:42:00","date_gmt":"2019-12-03T22:42:00","guid":{"rendered":"https:\/\/www.yourprimecoach.com\/a-training-plan-for-legs-glutes\/"},"modified":"2026-03-24T15:40:48","modified_gmt":"2026-03-24T14:40:48","slug":"a-training-plan-for-legs-glutes","status":"publish","type":"post","link":"https:\/\/www.yourprimecoach.com\/en\/a-training-plan-for-legs-glutes\/","title":{"rendered":"A training plan for legs\/bums"},"content":{"rendered":"\n

The workout for your problem zone<\/h2>\n

For most women, the legs and glutes are one of the most important parts of the body when it comes to building firm tissue. The majority of my clients at yourprimecoach Personal Training in Stuttgart<\/a> come to me with the aim of reducing body fat and building muscle. Muscle is synonymous with firmer tissue, as it is not possible to tighten the skin without muscles. At least not in a natural way. The distribution of body fat in women is usually more noticeable on the lower body than on the upper body. In other words, the thighs, buttocks and possibly calves are the desired areas where body fat should melt away. In order to make progress here, in addition to adjusting your diet and lifestyle, training in the form of strength training paired with interval training is crucial. The following training plan shows you a possible workout for precisely these muscle groups. <\/p>\n

The training plan for legs and glutes<\/h2>\n

The structure is designed so that you train the more complex A exercises at the first four stations, mainly with additional weight and directly one after the other. The B exercises are also trained directly one after the other, but are less complex and are performed exclusively with your own body weight and the mini band. <\/p>\n

A1 BB squat, heel elevated, 4 sets of 6-8 repetitions, tempo: 4010, rest: 10 sec.
A2 BB quad squat, 4 sets of 10-12 repetitions, tempo: 3010, rest: 10 sec.
A3 DB split squat, 4 sets of 8-12 repetitions per side\/leg, tempo: 3010, pause: 10 sec.
A4 Lying leg curl with ball, 4 sets of 8-12 repetitions, tempo: 3011, pause: 180 sec.<\/p>\n

B1 Kick back standing with miniband, 3 sets of 20 repetitions per side, tempo: 2010, pause: 10 sec.
B2 Side kick standing with miniband, 3 sets of 20 repetitions per side, tempo: 2010, pause: 10 sec.
B3 Kick back kneeling with miniband, 3 sets of 20 repetitions per side, tempo: 2010, pause: 10 sec.
B4 Glute bridge with miniband, 3 sets of 20 repetitions, tempo: 2010, pause: 180 sec.<\/p>\n

Notes on the training plan for legs and bums:<\/h2>\n