X-Frame: Legs & Glutes

See previous post Making Gains.

This is 2 of 3 strength training guides for getting the X frame that typically gives that heroic appearance.

Key points of legs and glutes:

• Glutes (your butt) are made up of 3 muscles: gluteus maximus, gluteus medius, and gluteus minimus.

• The upper leg is made up of the quadriceps (front), biceps femoris (back), semi muscles (back), and adductors (upper inside).

• The lower leg is made up of the gastrocnemius (calf), soleus (under calf), tibialis anterior, and fibularis longus.

Choosing The Right Weight

When you choose your weight, you want to consider your sets/reps and the load you can handle.  The first set should be just fine with a little effort towards the end.  The second set should end with greater effort put in with the last 3-5 reps.  The third set should end with definite effort put in with the last 3-5 reps.  Once that third set starts feeling more like the second, you can increase your weights.

In an effort to keep everything simple, we’re going to make everything 3 sets of 10 reps, except for the walking lunges.  It is recommended to keep track of what weights you use for the different exercises.  Some muscles are going to progress faster than others.

Be sure to rest for 30-60 seconds between sets.

3 x 10 Leg Extensions

3 x 10 Leg Curls

3 x 10 Cable Sumo Squats

3 x 10 Kickbacks

3 x 10 Standing Calf Raises

3 x 10 Machine Squats

3 x 10 Hack Squats

3 x 10 Plate-Loaded Horizontal Unilateral Leg Press

3 x 20 steps Walking Lunges

Note: Your legs are going to be smoked!  You may want to do a 15 minute walk after to reduce lactic acid build up in leg muscles.

How To Do This

• Leg Extensions

  • Get yourself set up at the leg extension machine.  Make sure the seat is adjusted so you are sitting upright and the leg pads are adjusted to sit near the front of the ankles.  Adjust the machine so your start position is as far back as your body allows.  To begin, raise your ankles so your legs extend out in front of you.  Control the descent back to the start position.  This is one rep, continue for the rest of the set.

    • Due to the muscle isolation, this only works the quadriceps.  I like to begin with muscle isolations, some people like to end with them.

• Leg Curls (prone or seated)

  • Get yourself set up at the leg curl machine.  If it’s seated, you will end up sitting with your legs extended.  If you are prone, you’ll be lying face down with your legs extended.  Make sure the leg pad rests along the back of your ankles.  To begin, curl your legs, bringing your ankles in towards your butt.  Control the machine back to the start position.  This is one rep, continue for the rest of the set.

    • Due to the muscle isolation, this only works the bicep femoris and semi muscles.

• Cable Sumo Squats

  • Use a cable system and a straight or curl bar (a wide “M” shape).  Move the cable anchor to the lowest notch.  Set your weight, which can be rather high.  Hold onto the bar and move back a step or two.  You want your feet to be wider than shoulder width (sumo) and your grip slightly narrower than shoulder width.  In this position, do a deep squat and then stand.  This is one rep, continue for the rest of the set.

    • Don’t move your upper body.  The only thing your upper body is doing is holding onto the bar attachment.  A cable sumo squat is a wide stance, narrow grip squat that allows you to get into a deep squat.  This means you are working your quads, adductors, and glutes.  Also, by using the cable system, you are keeping tension throughout the entire movement.

• Kickbacks

  • Use a cable machine with either ankle attachments or foot strap attachments.  Make sure the cable anchor is in the lowest notch.  Adjust the weight.  You’ll want to put the ankle or foot strap attachments on, as you’ll be clipping in and out of them.  When you clip one side onto the cable, that clipped-in foot will need to be next to the cable; if the right is clipped in, stand to your left so the right foot is next to the cable.  Brace yourself with a hand on the cable outer post and the cable post, bend at the waist for stability.  Bend the knee of the clipped-in foot, then extend behind you as if you are kicking backward.  Control the leg returning to the bent knee position.  This is one rep on one side.  Continue until you finish all reps on one side, then switch sides and do the other leg.

    • Kickbacks target the glutes and hamstrings (bicep femoris and semi muscles) with some calf engagement.

• Standing Calf Raises

  • For this, you can use a smith machine, a barbell, dumbbells, or kettlebells.  Decide on the weight you need to use.  You can usually go heavy on this, so I do recommend a barbell or smith machine for this, which you need to set up to be around shoulder height before you load on the weight.  Position yourself with your feet shoulder width apart, the bar across your back shoulders.  Unrack the barbell.  The movement is to simply raise up on your toes, hold for a second, and then to return back to the floor.  This is one rep, continue with the set.  It’s a small movement.  If you want more extension, you can stand on the edge of two 45lbs plates (one per foot).

    • Standing calf raises use more lower leg muscles than a seated calf raise, which only works the gastrocnemius.  The standing calf raise will use the gastrocnemius, soleus, tibialis anterior, and fibularis longus.  Calves can take a lot of weight.  I would suggest trying 50-75% of your body weight and adjusting from there.  If it helps, Arnold Schwarzenneger, at his peak, would load up to 1000 lbs for calf raises (it took time, so don’t do that right off).

• Machine Squats

  • If you don’t have the machine squat equipment at your gym, opt for back squats instead.  Machine squats are a favorite of mine.  Load your plate weights.  Step onto the angled platform facing the machine and make sure your shoulders are positioned so the pads rest on them.  When you are ready, undo the machine safety and start your squat.  Bring your butt down into a squat.  Don’t bend at the waist.  Press upward into a standing position.  This is one rep, continue for the rest of the set.  When you finish with your set, make sure you put the safety back in place.

    • Machine squats target the glutes, quads, and hamstrings.  It also reduces lower back strain.

• Hack Squats

  • A hack squat machine is similar to a machine squat, but puts you in a reclined position.  Load your plates.  If you want to target your quads, use a lighter load, a narrow stance, and squat deeply.  If you want to target the glutes, use a heavy load, a wide stance, and squat as comfortable.  To start, get into position.  Your back rests on the main pad with your shoulders firmly against the shoulder pads.  Your feet should be on the angled platform.  When ready, release the safety and begin your squat.  Once at the lowest part of your squat, press upwards by extending your legs.  This is one rep, continue for the rest of the set.  The aim here is to have a very controlled squat.

• Plate-Loaded Horizontal Unilateral Leg Press

  • Before you begin, adjust the seat and load your weights.  This leg press uses a horizontal action.  If your gym doesn’t have this, opt for a 45 degree leg press.  When you are ready, sit in the seat and place each foot onto its platform.  Press the leg forward into a full extension and control the weight as you return to your start position.  This is one rep, continue for the rest of the set.

    • Typically the plate-loaded style of horizontal leg press is unilateral, so each leg has its own platform to press.  This helps to reduce imbalances between the legs.  You can also really jack up the weight on this style of machine, while a pin-load style machine is limited.  This leg press hits the quads, hamstrings, and glutes.

• Walking Lunges

  • Grab dumbbells of light to moderate weight.  Find a stretch of space where you can take 10 lunging steps.  Holding the dumbbells at your sides, you’re going to take a long step forward, allowing your knees to form 90 degree angles, press up and slightly forward so you move into your next lunging step.  10 steps in one direction and then 10 steps back to your starting spot is one set.  Try not to let your knees hit the floor.

Gym Tips:

• Don't wear your gym shoes outside. You don't want dirt, grime, gravel, salt, and other things getting into the gym.

• Always wipe down benches and machines with a gym cleaner and rag or paper towel. Your gym should have this stuff available. No one wants to sit in someone else's sweat.

• You can power through with an awesome playlist.

On an entire other note, if you are an RLSH, please take a moment to fill out this RLSH 2025 Demographics Survey. It's anonymous. Just looking to gather some general information to study.