Last Updated on June 16, 2021

Today I’m sharing a killer leg and glute superset workout.  If you want to slim down your legs and lift and build your glutes you are going to love this superset workout.

From the video, the exercises in row 1 is the first superset, row 2 is the second, and row 3 is the third FYI

 

What is a superset?

 

A superset is when you do two exercises and perform them back-to-back, with little to no rest in between.

By supersetting two exercises that target the same muscle groups you’re training the same muscle to perform more work in less time.  This means better results in less time for you.

 

a graphic showing the difference between traditional weight training sets and weight training supersets

 

Supersets are my go-to training strategy I use to ramp up results and slim down asap and for good reason.  They help you get better results, faster versus traditional sets.

Supersets are popular in the bodybuilding world to build a lot of muscle mass, but I tailor my superset strategy to use exercises strategically so they build lean muscle and burn fat so you can slim down and tone up.

This way you can get the all of the benefits from supersets without building bulk.

 

HOW TO DO THIS SUPERSET WORKOUT

 

This superset workout combines exercises strategically, so you’ll ‘burn out’ the major muscles of your legs and glutes, while maximizing calorie burn.

  • There are 3 supersets in this workout and each superset has 2 exercises.
  • Do each exercise – within the superset – 15 times each – to complete one set.
  • Bounce between the 2 exercises in the superset quickly… taking little to no rest between the exercises.  (This will help you burn more calories.)
  • You’ll need to do 3 full rounds of 1 superset before moving on to the next superset.
  • Do 3 rounds of all 3 supersets to complete this workout.
  • Remember to warm up and cool down before and after this routine!  Start with some light cardio… 5 mins of walking, high knees, or jumping jacks are ideal.  After you’re done do a few leg and glute stretches to release the acids from your muscles.

 

When you’re done with this workout leave me a comment and let me know which superset you felt the most.

 

Leg and Glute Superset Workout

 

Trainer Christina Carlyle demonstrating 6 exercises in a leg and glute superset workout for women

Pin this workout to Pinterest so you’ll have it forever

 

Leg and Glute Exercises

 

Superset 1

 

thigh fly pulses leg exercise being demonstrated by Christina Carlyle

THIGH FLY PULSES

Lie on your back with your legs straight up with pointed toes. This is your start position. Lower your legs down and out to the sides as far as you can. Reverse the movement and pulse your legs up and back down, quickly racking up reps.

 

crossover extensions leg exercise being demonstrated by Christina Carlyle

CROSS OVER EXTENSIONS

Get on your hands and knees. Extend one leg out to the side with your toe pointed. This is your start position. Exhale and slowly lift your leg up and across your body towards the opposite side. Inhale and return to the start position to complete one rep. Do as many as you can until you feel the burn. Once you feel the burn do 5 more then stop. Complete the same number of reps with your other leg to complete one set. Tip: Keep your hips square and even during the movement.

 

Superset 2

 

curtsey lunge leg and glute superset exercise being demonstrated by Christina Carlyle

CURTSEY LUNGE

Stand holding a pair of dumbbells, with your feet shoulder width apart. This is your start position. Cross one leg back behind you as you lower down into a curtsey. Push up to the start position then repeat the curtsey on the opposite side. Do the same number of reps with both legs to complete one set.

 

Plie Squat Pulses leg exercise being demonstrated by Christina Carlyle

PLIE SQUAT PULSE

Stand with feet slightly wider than shoulder-width apart with toes turned out. This is your start position. Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. Squeeze your glutes and push back up slightly then pulse back down for a count. After your ‘pulse,’ push back up to the start position to complete one rep.

 

Superset 3

 

firehydrant extensions leg exercise being demonstrated by Christina Carlyle

FIREHYDRANT EXTENSIONS

Start in an all-fours position with your wrists and knee stacked under your shoulders and hips. Your back should be parallel to the ground, not arched or bowed downward. Keeping your hips square to the floor, raise one knee up and out to the side, until your inner thigh is parallel to the ground. Next, extend your toe straight out to the side. Quickly reverse the movement, bringing your toe back in and then lower your knee back down to the start position to complete one rep. Complete the same number of reps with your other leg to complete one set.

 

donkey kick leg and glute superset exercise being demonstrated by Christina Carlyle

DONKEY KICK PULSE

Start on all fours, with your hands stacked directly under your shoulders and your knees directly under your hips. This is your start position. Keep your leg bent, push a flexed foot up towards the ceiling as far as you can. Squeeze your glutes at the top of the movement. Your back should remain perfectly still in a neutral spine with your hips square to the floor. Reverse the movement and return just short of the start position and immediately pulse your heel back up.  Continue pulsing up and down until you complete your set.  Do the same number of reps with both legs to complete one set.

 

Notes about this leg and glute superset workout:

 

Supersets are tough!  I recommend doing 3 sets of 1 superset before moving on to the next.  You can take a break between sets if you need to but it’s best to do both exercises in the superset with little to no rest between the exercises in the set.

Because they’re challenging it’s best to do supersets with dumbbells that are less than 10 pounds.  I shot this routine with 5 pound weights.  By using less weight you’ll avoid bulk and longer recovery times post-workout.

Do not skip a warm up or cool down for superset routines!  I definitely recommend doing some leg and glute stretches after you’re done.  If you need stretch inspiration sign up as a CC VIP to get access to a free stretch guide that will show you how.

 

Are you going to try this workout?  Did you rock this routine?  Did you feel the power of the supersets?  Let me know in the comments.

As always, this workout only works, if you work it.  So work it!  You and the results are so worth it.

 
Your Coach and Biggest Cheerleader,

 

P.S. If you liked this training strategy you’ll love my Reshape Exercise Program.  It’s more advanced than my other programs…. so if you want to slim down and tone up ASAP with exercise, the Reshape Exercise Program is the program for you!

 

 

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