No glute machines available? No problem.

This workout is designed to toning and defining leg and glute muscles. It is recommended to perform the exercise below two-three times weekly for optimal results.

Look no further than the leg extension machine to target the glutes. I recommend doing one high rep glute workout per week. This is a way to deplete glycogen storage and pump blood into the muscles which equal tone/growth.

Hip Thrusters on Leg Extension Machine

The hip thruster exercise is the most efficient way to increase the strength and size of the gluteus maximus.

  1. Begin seated on the ground in between the seat and the leg pad
  2. The position of your hips will be underneath the leg pad, and lean back against the seat so that your shoulder blades are near the top of it
  3. Do four sets of 20 reps

Glute Kick Backs on Leg Extension Machine

  1. Kneeling on the floor into an assistant push-up position with the arms spaced at shoulder width
  2. Bend the knees should create a 90-degree angle between the hamstrings and the calves
  3. Extend leg out for a rep
  4. Continue to alternate your legs until all of the recommended reps have been finished
  5. Do four sets of 20 reps

Glutes Bridges with Fitness Band

  1. Begin by lying on your back
  2. Place fitness band around your legs above your knees
  3. Bend both knees, placing your feet flat on the ground with your feet close to your glutes
  4. Driving your hips up from the floor to perform a glute bridge as you extend your legs open to flex the fitness band the return to the bridge position.
  5. Do four sets of 20 reps

Follow Candice on Twitter @icandyfitbeauty or visit Candice's website at www.Icandyfitbeauty.com.