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Pro-Caliber Legs And Glutes: A Base As Strong As It Looks!

IFBB Pro Jennifer Dawn doesn’t mess around when it comes to training legs and glutes. Follow her workout and you’ll turn heads—as you sprint by them!

Motormouth males of our species love to talk about exercises—as well as sports, cocktails, and random macho things—that "separate the men from the boys." It's an overused saying, but I argue it can be useful for women. After all, we're the ones who see our gender represented through pre-pubescent-looking models perched atop bug-like legs and a flat hiney. And some of us would like to "separate" ourselves from them.

Do you want to know what makes a strong woman stand out in a sea of wimpy girls? Strong, lean legs and lifted, powerful glutes. These are the calling card of a woman who relishes her active lifestyle and refuses to sit on the sidelines. She takes her fun seriously, and you'd better take her seriously.

IFBB Pro and Dymatize Featured Athlete Jennifer Dawn knows a thing or two about the power—physical and visual—of the lower half of a woman's body. Her posterior had enough punch to carry her to a full athletic scholarship to Troy State University in track and field.

In recent years, she's embraced the new challenge of physique competition, earning her IFBB pro card at the 2011 NPC Nationals in the bikini division.

This is a woman who knows how to go and show. Now she'll show you how to grow.

Legs that Last ///

Jennifer's workouts reflect her diverse background in athletics and physique competition. She blended weightlifting, plyometrics, and track techniques to carve out the mean lower half she has today.

What does this mean for you? A more sculpted lower half makes a woman look long, lean, and enhances her curves. You'll look more feminine than ever, but feel stronger and more capable in whatever you choose to pursue in your free time. Whether you're looking to bring your legs to the next level, compete in any type of athletics, or just change up your training routine, Jennifer's workout can bring out the detail, shape, and strength in your lower half.

But don't just take my word for it. Here's how Jennifer breaks down her favorite movements for women trying to improve their leg and glute development.

Jennifer Dawn Legs and Glutes Workout

    Superset

  • Seated Leg Curl Seated Leg Curl

    A1. Seated Leg Curl

    3-4 sets of 15-20 reps
  • Rocket Jump Rocket Jump

    A2. Narrow-stance High Jump

    3-4 sets of 15-20 reps
  • "I love plyometrics and often use them as a superset with a weight movement. I used to be a collegiate track and field athlete, but this kind of training can also be valuable for the balanced bikini body. It makes you stronger to perform all styles of athletics and also gives a nice, full, rounded muscle. "

    Compound Set

  • Leg Press Leg Press

    B1. Leg Press (feet high on platform)

    4 sets of 15-20 reps
  • Leg Press Leg Press

    B2. Leg Press (feet low on platform)

    4 sets of 15-20 reps
  • "I keep this controlled and stabilized for my knees. On a heavy day, I can press up to four 45-pound plates on each side for reps. On a lighter day, I'll put at least two on each side for 4x20."
  • Barbell Lunge Barbell Lunge

    C1. Weighted Lunge (Using Smith Machine)

    3 sets of 15-20 reps per side
  • "The lunge is the most underutilized exercised. It really focuses on the main glute, and by adding weight, you can add some size if this is an area that you are lacking on stage. I think there aren't enough Smith machines in gyms, and for that reason, I sometimes feel pressured to get in my sets and get out of it."
  • Sprints Sprints

    D1. Sprints

    10 x 100 meters, 1-2 minutes rest
  • "I do short sprint intervals on the treadmill once in a while, but when it is spring, my internal clock wants to go to the track. Sprinters have a nice full glute and hamstring."

  • Lying Leg Curls Lying Leg Curls

    E1. Lying Leg Curls

    4 sets of 20 reps
  • "One of my favorites! I like to let the weight down slow and explode up, always bringing my heels to my butt."
  • Box Jump (Multiple Response) Box Jump (Multiple Response)

    F1. Box Jump

    3 sets of 10-15 reps
  • "I don't like to just stand from a stationary position. I jump up as if I was doing the long jump: I take a long left step a short right step, and then explode up onto the box, landing flat on both feet. When on top, I jump knees to chest. Step down, and then alternate your footing."
  • Goblet Squat Goblet Squat

    G1. Goblet Squat

    4 sets of 15-20 reps
  • "These are a staple. Stand with your legs slightly further than shoulder-width and feet slightly turned out. Keep your back straight and shoulders relaxed. Using a controlled, fluid squat movement, sit back into your glutes. Make sure to squeeze on the return up with your hips slightly forward."
  • Leg Extensions Leg Extensions

    H1. Leg Extensions

    4 sets of 15 reps
  • "The amount of weight you use here isn't as important as simply maintaining a good burn and blood flow to the quad. Keep your core tight. More advanced athletes can do this with less weight and experiment rotating knees in or out on different sets in order to target different parts of the quad."


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About The Author

Abby has experienced a variety of events that led her to embrace an underdog role. She hopes to offer a different perspective on health and fitness.

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shanleef

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shanleef

I love the notes on the exercises! I found it very helpful. Thanks

Jun 10, 2013 6:35pm | report
 
Les7

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Les7

Definitely helpful article! And the tips were a huge plus! These are my main focus areas at this point.

Jun 10, 2013 10:09pm | report
 
Avoc

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Avoc

these are not goblet squats, mor likely sumo dl

Jun 11, 2013 1:32am | report
 
Propo

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Propo

What a machine!

Jun 11, 2013 2:19am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 167.42 lbs
  • bf: 10.0%
dreambig1993

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dreambig1993

Gonna put some clients through this workout!

Jun 11, 2013 12:07pm | report
 
Alpha Girl

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Alpha Girl

Thank you to all the fitness followers, everyone is so supportive and encouraging on this site. Thank you Abby and Bodybuilding.com for taking the time to work out with me :) next up, burpee pull ups

Jun 11, 2013 10:47pm | report
 
knazirud

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knazirud

Good stuff Jen!!!

Jun 12, 2013 12:20pm | report
 
braindeadnyc

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braindeadnyc

I don't have a gym membership, so i'm learning to improvise with what I do have.

Anyone have any suggestions on additional leg workouts to get that diamond cut!

Jun 12, 2013 12:26pm | report
 
aflexxg

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aflexxg

bro air squat, pistol squat,squat to jump, box jump, crab walk and lunge till ur blue in the face then do it all over again

Jun 14, 2013 11:12pm | report
neprieinama

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neprieinama

definitely will try this workout! Great article

Jun 12, 2013 4:15pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 147.93 lbs
  • bf: 16.0%
NessaSmiles

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NessaSmiles

LOVE this! I'm always looking for different exercises and workouts to target my legs and glutes. :-)

Jun 12, 2013 5:20pm | report
 
ebernalmoore

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ebernalmoore

Love the tips. This will definitely challenge me.

Article Rated:
Jun 13, 2013 1:04am | report
 
ORCHID12

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ORCHID12

She has such an amazing body. Definitely will be trying the sprints. Great article

Jun 13, 2013 8:46pm | report
 
xtineanne

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xtineanne

Love that she incorporates sprints and plyos. Something I'm doing much more now!

Jun 14, 2013 3:06pm | report
 
kachina14

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kachina14

I really like this article and the site! I find it very useful for those that are trying to do it on your own. Thanks!

Jun 18, 2013 8:07am | report
 
christyblakley

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christyblakley

Goblet squats have cut my legs faster than anything else I've tried. Love that move!

Jun 28, 2013 6:44am | report
 
antony

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antony

Guys what can i do for my legs its completely gone... met with an accident and got my tibia and fibula fractured what exercise an i do for now... it became too lean...

Sep 12, 2013 10:42pm | report
 
Fitnessjunkie85

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Fitnessjunkie85

I love doing legs!!!

Sep 17, 2013 9:21pm | report
 
Alind194

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Alind194

Hi Jen! How long should I follow this training before I switch the exercises out for new ones?

Mar 4, 2014 8:23pm | report
 
bigjoegreen

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bigjoegreen

good tips here i'd say

Aug 11, 2014 11:38am | report
 
Showing 1 - 20 of 20 Comments

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