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


"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

"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."
"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."
"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."

"One of my favorites! I like to let the weight down slow and explode up, always bringing my heels to my butt."
"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."
"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."
"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."