Simplify your training and nutrition

so you can get results and enjoy your life, too. 

Best Legs and Glutes Exercises

Tips on Training Legs and Glutes


Nothing like an amazing leg and glute workout! We don’t skip leg day over here! 

Below is the list of different leg and glute exercises that we use in The Three Day Body.  You aren’t doing the same thing twice.  You’ll have different variations and different stances to hit all the muscles through your legs, hips, and glutes.


Be Sure to Activate Both Sides at the Same Time

While most people go to the gym and just go through the motions, they are losing out on some prime training to get maximum results.  

Instead of ‘going through the motions’, you mentally and physically activate both left and right sides of your body.  

For example, when doing dumbell plie squats, at the bottom of the movement, that’s when you pause, squeeze the hell out of both sides of your glutes, and then drive up. It’s not just going up and down, up and down, up and down. Anyone can do that. 

If you want max results in minimal time, then every single rep counts. 


Use Descriptive Workouts

Don’t just blindly do three sets of this, and three sets of that blah blah blah.  Be intentional with each and every repetition that you do, from the placement of your feet, to driving through your heels, to your breath, to squeezing your glutes. 


Do Warm Up Sets to Really Get Warmed Up

These warm up sets are crucial. Ever notice that weight lifters usually have joint problems? Usually from going too hard, too heavy, and too fast.

Warm up sets actually are your warm up for your joints and decrease injury. It’s not about doing a warm up run on the treadmill then training hard. Instead, we skip the treadmill warm up and warm up right with the weights.  Doing 2-3 warm up sets for each exercise before you start challenging yourself with the working sets.


Feel the Pump

Those warm up sets increase mobility and blood flow to your joints.  It prime’s the muscle and joint for the actual work out. That blood flow is a feeling you will learn and feel as you do this.  

There has been times I’ve done more than 2-3 warm up sets before I felt ‘the pump’. That’s the sign of the blood flowing, the joints are loosened.  That’s when you start the working sets and push that blood flow.

The blood flow is what is feeding and fueling your muscle for growth, recovery, performance, and fat burning.


Use Supplements for Your Unique Goals

I am a big believer in supplements. When you get those glycogen transporters open in your muscle, those are the ‘open gates’ of fresh blood flow to the muscle. 

That is the best freaking time to FEED and FUEL your muscle.  Whether I am laid back in my training or training for a national competition, I will always be fueling my muscles.  Don’t starve them. It’s not just for the aesthetic, but for recovery and slowing down the muscle break down process.

I religiously drink Essential Amino’s from Granite  Supplements when I am lifting.  It’s being pumped through my bloodstream right into my muscles. If I want to add more muscle, then I drink their Intra-Carb and can follow up the training with Recovery Blend.

Get a discount at Granite Supplements with promo code BaileyD10. For better details on supplements for your specific goals, see this post.


Walk into Gym With Confidence

When you have your plan, you know what equipment you need.  Best to be at a gym that is fully equipped.  Each exercise is descriptive so you can sit in the machine, grab the dumbbells, or grab the bar with confidence.

No more wandering around. No need to be intimidated or to second guess your strength training anymore, but to come to the gym with The Three Day Body Online Strength Training Program.  This solid plan will guide you to your goals in only three days a week.


Get Results and Love Your Life

I obsess about The Three Day Body because it’s where you can get maximum results without having to take time away from what matters most.  Whether it’s marriage, career, school, faith, relationships, or hobbies.  

Being in the fitness industry for years, I’ve watched what an unhealthy obsession does.  You are more than a gym rat.  You  are a mother, father, student, business owner, athlete, [insert who you are here].

I won almost every figure competition I’ve done, finished in the top 10 nationally, and featured on’s top 20 physiques. All while training only 3-4 days a week to prove that point. 

So yes, you can follow this program, get amazing results, and love your life too.  


Study Videos and Visualize Ahead of Time

In the program, you’ll have detailed descriptions so you can walk in with confidence.  Make sure you read your workout in advance to make sure you can visualize yourself doing it, and firing the correct muscles. If you ever need a better visual, I’ve including my favorite training videos from around the world below. Just skim to the one you need.




Read my other posts here…

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