{"id":14683,"date":"2025-07-15T01:35:10","date_gmt":"2025-07-14T18:35:10","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14683"},"modified":"2025-07-15T01:35:10","modified_gmt":"2025-07-14T18:35:10","slug":"less-equipment-more-muscle-with-anita-herberts-legs-and-glutes-workout","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14683","title":{"rendered":"Less Equipment, More Muscle With Anita Herbert&#8217;s Legs and Glutes Workout"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>The ever-growing list of machines on your local gym floor can leave many of us wondering which contraption to jump on next, but when it comes to making gains in our legs and glutes, it\u2019s all about quality over quantity, explained the \u201cFitQueen\u201d Anita Herbert while demonstrating a winning workout. Here\u2019s how to try it for yourself.<\/p>\n<p>\u201cIf you are like me, and hate jumping around in the gym between equipment, this routine is for ya!\u201d enthused the coach with an inspirational post for her almost 3 million Instagram followers. And, if you can\u2019t make it to the gym at all, no worries, Herbert has some mods for that too.<\/p>\n<h2>Anita Herbert\u2019s \u201cFitQueen\u201d Legs and Glutes Workout<\/h2>\n<ul>\n<li><strong>Leg Extensions<\/strong> \u2014 3 Sets x 12 Reps<\/li>\n<li><strong>Assisted 1 \u00bc Bulgarian Split Squat<\/strong> \u2014 6 Reps each side<\/li>\n<li><strong>Deficit Cable Reverse Lunges<\/strong> \u2014 10 Reps each side<\/li>\n<li><strong>Cable Sumo RDL to Sumo Squat<\/strong> \u2014 1 Set x 8 Reps<\/li>\n<li><strong>Sumo Squat Pulses<\/strong> \u2014 1 Set x 85 Reps<\/li>\n<\/ul>\n<p><em>The Finisher:<\/em><\/p>\n<p><strong>Plate Loaded Side Abduction<\/strong> \u2014 15 Reps each side<\/p>\n<p><strong>Banded Step-Backs <\/strong>\u2014 15 Reps each side<\/p>\n<h2>Workout Breakdown<\/h2>\n<p>This is no doubt a great workout that saves waiting your turn on various machines. In fact, Herbert even explained how you can modify this session without leaving the house. \u201cTo do this workout at home, use a long resistance band attached to a door or something sturdy instead of the cable machine,\u201d advised the FitQueen. And, for the vast majority of us who don\u2019t have a leg extension machine kicking around, \u201csimply do a banded quadruped leg extension,\u201d she advises.<\/p>\n<p>Either way, a taxing but satisfying session surely awaits. Herbert heats up her legs and feels the burn with three sets on the leg extension machine to crush her quads before moving on to the 1\u00bc <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/leg-exercises\/go-bulgarian-build-bigger-stronger-legs\/\" target=\"_blank\" rel=\"noopener\">Bulgarian Split Squat<\/a>. Getting further value from the leg extension machine, the coach uses it to rest her feet on, in order to assist with balance. The 1 \u00bc version of the Bulgarian split squat (a single-leg squat with the rear foot elevated) includes a partial repetition at the bottom of the movement to increase time under tension, muscle activation, and difficulty.<\/p>\n<p>Next up are <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/leg-exercises\/5-lunge-variations-shake-your-next-leg-day\/\" target=\"_blank\" rel=\"noopener\">cable reverse lunges<\/a> utilizing a barbell plate to elevate the feet and create further deficit on the downward movement. \u201cElevation is optional for greater range of motion,\u201d explained Herbert, noting that elevating the body leads to more hamstring activation and glute engagement as the cable is pulled further down. Sticking with the cable machine, the FitQueen alternates her reps between cable sumo RDL\u2019s and sumo squats. Essentially, you\u2019ll be working everything from the inner thighs and glutes all the way to the quads, hamstrings, and calves here. Pushing herself further, Herbert adds a set of cable sumo squat pulses for good measure, feeling the stretch and working on her mobility as well as her muscles.<\/p>\n<p>For the finisher, the clever coach goes all out by re-using the barbell plate and loading it onto her hip for weighted side abductions. Abductions work the outer pelvis, so they help to stabilize the hip while adding shape to the gluteus medius (situated above and to the side of the gluteus maximus) and they also build the gluteus minumus (that lies beneath the medius.)<\/p>\n<p>The Fit Queen bows out of this glorious workout with banded step backs, once again using the cable machine for support. This exercise is a great movement to end on, because it will provide a final pump on the glutes (maximum and medius), quads, hamstrings, and core. Ready to make gains without commanding too much space? Give this session a go for yourself.<\/p>\n<p><strong><a href=\"https:\/\/www.instagram.com\/anita_herbert\/\" target=\"_blank\" rel=\"noopener\">To follow the FitQueen, Anita Herbert on Instagram, click here.\u00a0<\/a><\/strong><\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/muscle-fitness-hers\/hers-workouts\/less-equipment-more-muscle-with-anita-herberts-legs-and-glutes-workout\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The ever-growing list of machines on your local gym floor can leave many of us wondering which contraption to jump on next, but when it comes to making gains in our legs and glutes, it\u2019s all about quality over quantity, explained the \u201cFitQueen\u201d Anita Herbert while demonstrating a winning workout. Here\u2019s how to try it &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14683","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14683","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14683"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14683\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14683"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14683"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14683"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}