5 New-to-You Exercises for Legs & Glutes

5 New-to-You Exercises for Legs & Glutes  – You already know the value of single-leg work, but what about single-leg training in the frontal plane? Think side-to-side. Most lifters tend to favor more traditional lunge and split squat variations in the sagittal plane. While these variations are important, doing them laterally has a number of benefits including strengthening the adductors, groin, and glute medius. Five simple ways to do single-leg work in the frontal plane:
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1. LANDMINE SIDE-TO-SIDE LATERAL SQUAT: Because you’ll be in a static position alternating between left and right, you’ll be surprised by the ability to load this. Expect soreness in the glute medius. Do 4 sets of 6-8 reps each side. Rest 90 seconds between sets.
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2. LANDMINE GOBLET LATERAL SQUAT: The major difference is in your ability to hold the barbell in a goblet position while going through both the lowering and raising phases of the squat. Do 4 sets of 8-10 reps each side. Rest 90 seconds.
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3. LANDMINE LATERAL LUNGE: The dynamic nature adds a new level of difficulty. Because loading capabilities are lower, this variation works well in more of a metabolic stress setting with sets in the 10-15 rep range and shorter rest periods. Do 3 sets of 10-15 reps each side. Rest 45-60 seconds between sets.
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4. SAFETY-SQUAT BAR LATERAL SQUAT: The SSB is an amazing tool because of the camber of the bar. It’s also user-friendly for those with shoulder issues. Of course, you can do this exercise with a regular barbell too. Since we’ve moved the load to the back-rack and closer to your center of mass, you’ll be able to push your loads as you get more comfortable. Still, start with light loads to reinforce or relearn good motor patterns. Do 4 sets of 5-7 reps each side. Rest 90 seconds.
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5. TRAP BAR LATERAL CARRY: Using the trap bar improves your ability to actually load the frontal plane heavily. Bonus: You can do this one even if space is limited. Do 5 reps of 6-10 steps in each direction. Rest 90 seconds.
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