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This advanced version of a tri-set follows a 5-10-20 method. You do five reps of a squat, 10 reps of lunges and 20 reps of the stiff-legged deadlift, which gets your legs strong and lean quickly.
“Doing squats first will stimulate the larger muscles of the gluteus maximus and quadriceps so it will help elevate your metabolism,” says Pete McCall, an exercise physiologist with the American Council on Exercise. “The 10-rep range of the lunges will continue to stimulate the fast-twitch muscle fibers and increase blood flow to the muscle, creating size through the additional fluids.”
Great Glutes Workout
Once a week for four weeks do a complete circuit with no rest between exercises, then rest for two minutes after you have completed the tri-set.
| Exercise | Sets | Reps |
| Plie Squat | 3 | 5 |
| Lunge | 3 | 10 (each leg) |
| Stiff-Legged Deadlift | 3 | 20 |
Plie Squat
Target Muscles: quadriceps, gluteus maximus
Set Up: Stand with your feet shoulder-width apart and toes pointing out while holding a dumbbell in your hands.
Action: Squat down by bending your knees while pushing your hips backward. When your thighs are about parallel to the ground, return to the start position and repeat.
Lunge
Target Muscles: quadriceps, gluteus maximus
Set Up: Stand with your feet hip-width apart while holding a pair of dumbbells at your sides.
Action: Take a large step forward with one foot. Bend both knees until your front thigh is parallel to the ground and your back knee approaches but never touches the ground. Return to the start position and repeat with the same leg. Complete the set and switch legs.
Stiff-Legged Deadlift
Target Muscles: hamstrings, gluteus maximus
Set Up: Stand with your feet about hip-width apart and your knees slightly bent. Keeping your shoulders back and down, hold a dumbbell in each hand with an overhand grip.
Action: Keeping your back as straight as possible, bend forward by hinging at your hips. Keep the dumbbells close to your legs and your neck in line with your spine. Return to the start position and repeat.