Equipment
Mat, resistance band, dumbbells, unloaded barbell, adjustable bench
How to Do It
These three lower-body workouts, programmed by Kamie’s coach, Laura Manganaro, are each meant to be performed once per week. Start with the test exercise; pay attention to which side of the body you feel the least confident performing the motion. Next, follow with the three activation exercises to prime your body for movement. Last, do the three prescribed strength exercises in order, keeping the intensity moderate to “support the nervous system and hormone balance,” says Manganaro. Stay within the noted rate of perceived exertion (RPE, or how hard you are working on a scale of one to 10) and stick with it for at least six weeks—you’ll see and feel the difference in how you look, move, and perform in everyday life, guaranteed.
TEST
Single-Leg Glute Bridge Hold
Use this as a self-assessment, to feel where your lower-body weaknesses are—don’t work to fatigue!
RPE: 5 or 6/10, Time: 20 seconds (each side), Sets: 2
Lie face-up on a mat with your legs bent and feet planted. Lift one leg in the air. Press your hips up to raise your glutes from the ground. Finish your set, then switch sides.
ACTIVATION
1 Glutes Bridge
Do this move with a controlled tempo, focusing on glute engagement instead of load.
RPE: 5 or 6/10, Reps: 12 to 15, Sets: 2
Lie on your back with your feet planted. Exhale as you lift your glutes from the mat, bringing your knees, hips, and neck into alignment. Hold for one count, then reverse.
2 Kickback
Keep your focus on control and connection, not height or speed.
RPE: 5 or 6/10, Reps: 12 to 15 (each side), Sets: 2
Anchor one end of a band to a low point in front of you and slip the other handle around one of your feet. Bring the knee of your working leg up in front of you, then fully extend your leg behind you. Pause, then reverse.
3 Abduction
Lean slightly forward to better target your middle glutes.
RPE: 5 or 6/10, Reps: 12 to 15 (each side), Sets: 2
Lie on your side on a mat with your legs bent and stacked. Raise your top leg as far as you can, then slowly reverse.
DAY 1: FOUNDATION
1 Goblet Squat
RPE: 6 or 7/10, Reps: 10 to 12, Sets: 3
Stand with your feet wide, holding a dumbbell with both hands in front of your chest. Bend your knees and push your hips back to squat, keeping your chest tall. Pause when your thighs are parallel to the floor, then press through the soles of your feet to stand.
2 Romanian Deadlift
RPE: 7/10, Reps: 10 to 12, Sets: 3
Hold a heavy weight in each hand and stand with your feet hip-width apart. Maintain a slight bend in your knees as you lean forward, pushing your glutes behind you as you move. Stop when the weights are just below your knees, then contract your glutes to stand.
3 Step-Up
RPE: 6 or 7/10, Reps: 8 to 10 (per side), Sets: 3
Stand with a bench or high step in front of you, holding a dumbbell in each hand. Plant one foot on top of the bench and extend your leg to bring yourself on top; allow your non-working leg to trail behind. Reverse and continue, alternating sides.
DAY 2: UNILATERAL WORK
1 Split Squat
RPE: 7/10, Reps: 8 to 10 (per side), Sets: 3
Hold a weight in each hand and stagger your feet wide, as shown. Lean forward slightly as you bend your legs, stopping when your rear knee is an inch or two from the ground. Extend your legs and continue, finishing all reps on one leg without stepping your feet together.
2 Single-Leg Deadlift
RPE: 6 or 7/10, Reps: 8 to 10 (per side), Sets: 2 or 3
Hold a dumbbell in the same hand as your working leg. Lean forward from your hips, raising your opposite leg straight behind you, until your upper body is nearly parallel with the ground. Hold for one count, then reverse.
3 Kickback
RPE: 7/10, Reps: 12 to 15 (per side), Sets: 3
Perform this motion exactly as you did during the activation but opt for a slightly thicker band. If you have a kickback machine available, substitute it for this version, for a heavier load.
DAY 3: INTEGRATED GLUTE FOCUS
1 Hip Thrust
RPE: 7 or 8/10, Reps: 10 to 12, Sets: 3
Position your back against the broad side of a bench with your legs bent and feet planted. Place an unloaded barbell across your pelvis and drape your arms over the bench. Raise your hips, pressing against the bar, until you’ve moved as far as you can. Briefly pause at the top for a full contraction, then lower.
2 Controlled Reverse Lunge
RPE: 6 or 7/10, Reps: 8 to 10 (per side), Sets: 2 or 3
This lunge variation is more joint-friendly than its forward cousin. Start with your feet together and a weight in each hand. Step one foot back as far as you can and bend both legs to lunge; use a controlled pace as you lower and as you extend your legs to stand. Bring your feet together and repeat, doing all reps on one side before switching.
3 Frog Pump
RPE: 6 or 7/10, Reps: 20 to 30, Sets: 2
Lie face-up on a mat with the soles of your feet together and your arms on the mat by your sides. Press your palms into the ground as you lift your hips as high as you can; hold, then reverse.
Demonstrated by Kamie van Hoven
Programmed by Laura Manganaro
Photography by Paul Buceta
Hair and Makeup by Lori Fabrizio
