Is Your Behind BEHIND?

If you were keeping score on how often you did arms, chest, back, quads, hamstrings and glutes, what would be behind? 

Have you ever thought about how we divide our body parts up? Many of us do chest one day, shoulders on another, etc – yet we hit our legs all on one day. That little jewel hit me this year, so I decided to make some changes.

If you’ve seen my legs, you know they don’t look like this girl in the pic. They look more like legs on a giraffe – knobby knees included. I can’t change the way God made me but, by-golly, I can at least make them more fit looking! So, I started incorporating walking lunges in my morning run every other run and started dividing my legs up more.

Butt Why? – Pun Intended
The more I thought of it, the more I realized my glutes and hamstrings didn’t get the intensity the rest of my body did. My behind was behind! What do I mean? After leg press, squats, and leg extensions, I was always worn out by the time I got to the back of my legs on leg day. So, in order to make sure I gave my backside just as much attention as I gave the rest of my body, in addition to my interval lunges & runs, I started adding in a hamstring and butt day once a week.

One day a week, I hit heavy quads and light hamstrings and another day (later in the week) I hit light quads and heavy hamstrings and glutes. Here’s an example of one of my glute & hams workouts with the weights I used on my last workout:

3 -4 Sets of the Following:
18 Seated or Prone Hamstring Curl (80-90lbs)
18 Straight Leg Dead Lifts (30lbs dumbbells)
20 GHD Glute/Ham Developer (25lb plate)
18 Standing Hamstring Curl (40lbs on Hammerstrength)
30 Steps Walking Lunges (15lb dumbbells)

1 Set Each, Repeating Circuit 3 Times with No Rest
20 Stomps Left
20 Curtsies Left
20 Stomps Right
20 Curtsies Right

Don’t let your backside backslide! Give it the attention it deserves!
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  1. A Johnson

    Hi Bonnie, question–on the weighted first circuit, how much rest do you give yourself between sets. Also, since you’re doing 18 reps do you keep the weight the same for all 3-4 sets? Next question. When you hit the 18th rep, is that your failure rep?

  2. Hopen

    Who is the girl shown in the first two pictures?

  3. sweetopiagirl

    Reblogged this on InspiredWeightloss!.

  4. ziz1

    I think I saw that mystics reference to an exercise – I would have to peruse through your site again to look for it. have a great day!

  5. Michelle

    No Idea why I havent thought of this before! Almost annoyed at myself… Thanks Bonnie.

    1. Bonnie Pfiester

      YAY!! hahah – I feel ya! That’s exactly how I felt when I gave it my first thought!! Like DUH!!

  6. ziz1

    I miss the mystics – where is that one?

    1. Bonnie Pfiester

      what is the mystics?

  7. arlette walker

    Really liked this article. Going to have to incorporate this.

    1. Bonnie Pfiester

      Thanks!! Let me know how you like it!

  8. cassie70

    I always change up my workout split on a regular basis, yet I have never split up my legs into different days. I’ve considered it, but that’s as far as it went. I still do legs once a week and always just change the exercises and focus. I might try something like this next week. Thanks for the exercise ideas. Never heard of stomps and curtsies!

    1. Bonnie Pfiester

      Let me know how it goes!! Mystics and Curties are my hubbies fit inventions. He’s always putting together new things. They rock!

  9. ziz1

    Thanks – really liking the stomps and curtsies!

    1. Bonnie Pfiester

      Yay! Me too!!

  10. ziz1


    Yowser! When you show pictures like the one in your post….we’re all behind with our glutes.

    I had never heard of stomps and have been behind in my workouts – its been more than 8 days now other than me dropping to the floor and doing pushups a twice last week.

    So today, I am getting back into the swing of things and not allowing work to negatively impact my energy level.

    I enjoy your post…so keep up the good work!

    1. Bonnie Pfiester

      YAY! Stomps are something Steve created – it’s a modified runner’s pose. You’ll feel ‘em that’s for sure!!

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