November 7, 2020, 3:55 pm | Read time: 5 minutes
For FITBOOK, Crossfit expert Hendrik Senf tackles the largest muscle group in our body: legs and glutes. No equipment or special prior knowledge is needed for the workout. All steps and exercises are explained.
To lose weight, you must reduce overall body fat—and training larger muscles consumes a lot of energy. Therefore, it’s beneficial to focus on the body’s largest muscle group: the leg muscles, which include the glutes. Hendrik Senf’s home workout is all about effectively training the legs and glutes.
What Should Be Considered in This Home Workout?
This home workout consists of four parts: a warm-up, an intensive section for the leg muscles (including the glutes), and a general strength endurance section. The focus is not on the time it takes to complete the workout but on the proper execution of each exercise repetition. This is especially important for beginners: take the time needed between sets to continue correctly. Advanced or professional athletes can perform the exercises of each section in a superset, meaning without a break.
Also interesting: Legs and Glutes—10-Minute Workout with Olympic Champion Kevin Kuske
How Long Does the Training Last?
Depending on your fitness level (see tips above), you should plan for 50 to 60 minutes for the entire home workout for legs and glutes.
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The Home Workout for Legs and Glutes at a Glance
Part 1: Warm-up (3 Rounds)
10 Sumo Squats: These are deep squats from a wide stance, where the glutes almost touch the ground! The toes are slightly turned outward, and the glutes are pushed back when going down.
5 Greatest Stretches per Side: For this intense stretch in a deep lunge, stabilize yourself with both hands on either side of the front foot—in our example, the right. Then, extend the right arm under the supported left arm. Ideally, the elbow touches the ground! Now open the upper body as far as possible in the opposite direction: the right arm points vertically upward in the final position, follow the hand with your gaze. You should feel a deep stretch in the hips, chest, shoulders, and thighs.
5 Reverse Lunge Kicks per Side: From a deep lunge, kick the back leg as straight as possible into the air. Then immediately return to the deep lunge position.
Part 2: Legs (4 Rounds)
8 Bulgarian Split Squats per Side: In these elevated lunges, the power should come as much as possible from the front (planted) leg. For more challenge, perform the exercise with additional weight—this can be a packed backpack or a dumbbell…
4 Cossack Squats per Side: Start this mobile squat variant from a wide stance. By shifting weight onto one leg, squat down with it. The deeper you go, the more challenging it is to push back up! Then move to the other side. Additional weight can be used here as well, held at chest height in front of the upper body.
Part 3: Strength Endurance (14 or 20 Minutes “AMRAP”)
AMRAP stands for As Many Reps (or Rounds) As Possible— you aim to complete as many repetitions and rounds of the following exercise combination as possible within the given 14 (beginner) or 20 minutes (advanced).
2 Burpees—and 1 additional Burpee each round
4 Hand Release Push-ups: This is a challenging push-up variant that also targets the back muscles: After performing a controlled push-up, lift both hands momentarily off the ground. A straight back is important, and the hips should not sag. The exercise is easier if performed, for example, on the sofa’s edge.
Also interesting: How to Avoid Mistakes in Push-ups—Personal Trainer Shows You
10 Lunges per Side
Part 4: Glutes (4 Rounds)
10 Single Leg Hip Thrusts per Side: Shoulders rest on a bench (or sofa edge), feet on the ground. Now extend one leg and lower the glutes (suspended in the air) until they almost touch the ground. Push the hips back up until both thighs are parallel. It’s important not to arch the back. For an easier version, keep both feet on the ground and lift the pelvis.
10 Single Leg Deadlifts: Essentially a form of balance exercise where you touch the foot of the opposite leg with one hand. The hips should be kept as straight as possible, and the glutes should be engaged.
Also interesting: Balance Exercise—How to Do It for Better Posture
More Home Workouts from FITBOOK
If you’re interested in more training sessions at home, here is a wide selection of home workouts, including those with Hendrik Senf, Fernanda Brandão, athletic coach Timo Kirchenberger, personal trainer Micha Østergaard, or ballerina Louisa Paterson.
About the Person: Hendrik Senf discovered Crossfit six years ago during a student exchange in the U.S. after practicing judo and table tennis. Today, the Berliner is among Germany’s top fitness athletes. His regular training week consists of 10 sessions of 1.5 or 3.5 hours each. FITBOOK has also accompanied him during training.