I would be happy to provide some more specific information about my glute/leg training when I have some time in the next couple of weeks, once I get settled into a normal routine again following my competition last week. I am still out of town (for work this week) and haven't even unpacked yet, let alone caught up with everything.
For starters, though, there are THREE exercises that are ESSENTIAL for glute training and should be incorporated into every woman's leg workout IMO. These are the three must-do's, the critical ones that will shape the glutes and hams...
1.
Free squats. Not Smith Squats. Just you and the barbell with whatever weight you can stand on there. Good squats, nice and deep. There are several variations that can be applied.
2.
Walking Lunges. Not standing in one place. Put the barbell on your shoulders and lunge up and down the gym. Take the barbell outside and lunge down the street.
3.
Straight leg deadlifts. Isolate the glutes and hams. Don't bend down so far that you engage the lower back more than the ass.
If you only have time to do three exercises for your legs/glutes, make these the three you do. They are better than anything else.
Also try to do as much of your cardio as possible on a stair climber.
