Jenna's Leg & Glute Workout (Vol. 2): Glute-Focused

By Jon Klipstein, U.S. Army Combat Veteran & Founder of Die Tryin Co., and Jenna Fiscus, Die Tryin Co. Athlete & Coach

Protocol verified by Jenna Fiscus, Die Tryin Co. Athlete & Coach.

Science reviewed by Onur Oncer, BS Physiology (Phi Beta Kappa) and peer-reviewed published researcher.

Note: this video is from our UXO Supplements era — we've since rebranded to Die Tryin Co. Same team, same standards, same athletes.

JENNA'S SECOND LEG & GLUTE DAY

Most people walk into leg day and just start loading the squat bar. Jenna doesn't. This is her second leg and glute session — the companion to her first leg and glute workout — and the whole thing is built around one idea: make the glutes do the work, not the lower back or the quads taking over.

Here's the full session, move by move, plus the honest version of the nutrition advice she gives at the end. Glute activation, a brutal tri-set, eccentric hamstring work, and a finisher that'll have you walking funny the next day.

What Jenna says in the video (transcript)

"What's up guys — getting ready to go film a leg workout, but first I'm eating my pre-workout meal. Chicken and rice with some spinach in here because I didn't have other veggies. I tossed the chicken with Beastmode Tennessee Whiskey and G Hughes sugar-free barbecue sauce — low carb, low sodium, minimal ingredients. Sauce game strong, seasoning strong. Then we take our pre-workout: SEND IT, creatine, and glutamine — scoop, scoop, and a scoop into the shaker. Get some carbs in my system, get some pre-workout in my system, for a solid leg day."

"Warm-up time. I already did cardio this morning so my legs are kind of warm, but we're going to do five minutes on the stairs with a band walking, just to get our glutes active and get some blood flow. Then single-leg hip thrusts — get up underneath the machine, keep the weight in your heels, one leg on the left, then switch to the right."

"Now a little tri-set, three times through. First is landmine squats — down and up, shoot for thirty. Then side lunges — keep all your weight on your right leg, squat down, weight in your heels, knees behind your toes, then switch sides. Finish with twenty stiff-leg deadlifts — keep your legs straight and lead all of these movements with your glutes."

"Prone leg curl machine for hamstrings: ten with both legs, then single-leg on the eccentric — both legs up, lower one leg down slowly, switch. Ten together, five each leg, four times. I call this one the ass blaster. Then we superset cable kickbacks — twenty each leg, hips tucked under, core tight, lead through your heel — with inner-thigh raises, three sets each. That's our finisher burnout."

"Back home now — post-workout meal. Chicken, rice, and asparagus out of the air fryer. People are always blown away because it looks like so much food, but it's lean. You can eat a big bowl and still feed your body so you get those gains. Now excuse me while I dive into this." (...holding up her water jug) "I like big jugs."

THE WORKOUT AT A GLANCE

Here's the whole session in order. Match the glute-focused moves to your heaviest day and run it once a week:

Exercise	Sets & Reps	Primary Target
Banded stair walk (warm-up)	5 min	Glute activation
Single-leg hip thrust	3 × 10–12 per leg	Glutes
Tri-set ×3: landmine squat / side lunge / stiff-leg deadlift	30 / per side / 20	Glutes, quads, hamstrings
Prone leg curl (double + single-leg eccentric)	4 × (10 + 5/leg)	Hamstrings
Finisher superset: cable kickback / inner-thigh raise	20 per leg / 3 sets	Glutes & inner thigh

START WITH GLUTE ACTIVATION, NOT THE SQUAT BAR

"Five minutes on the stairs with a band walking, just to get our glutes active and get some blood flow."

This is the step most people skip, and it's the difference between a glute day and a lower-back day. A banded walk fires up the glutes so they're actually driving the big lifts that follow — instead of your quads and back quietly taking over while your glutes coast. Five minutes of deliberate activation means every rep after it lands where you want it. If you want the deeper breakdown on getting your glutes to fire, our guide to proper glute activation covers the why.

THE WORK: SINGLE-LEG FIRST, THEN THE TRI-SET

Jenna opens with single-leg hip thrusts — one leg at a time, weight driven through the heel. Unilateral work like this forces each glute to do its own job, so your stronger side can't compensate for the weaker one. Then the intensity jumps:

• Landmine squats (30 reps) — upright torso, deep range, weight in the heels. The landmine path keeps tension on the legs without grinding your spine.
• Side lunges (per side) — all your weight on the working leg, knees behind the toes, hips sitting back. This hits the glutes and inner thigh through a plane most leg days ignore.
• Stiff-leg deadlifts (20 reps) — legs straight, lead with the glutes and hamstrings, not the lower back.

Three rounds, no rest inside the set. If your form on the squat portion breaks down, fix your depth and bracing first — our bench-squat form drill is the fastest way to clean it up.

THE HAMSTRING TRICK: EMPHASIZE THE LOWERING

"Ten with both legs, then single-leg on the eccentric. I call this one the ass blaster."

On the prone leg curl, Jenna curls up with both legs, then lowers one leg at a time — slowly. That lowering phase is the eccentric, and emphasizing it is one of the most reliable ways to load a muscle through tension and drive growth. Curling up with two legs and fighting the weight down with one effectively overloads the lowering on each side. Hard, simple, and brutal by the fourth round.

LEAD EVERY REP WITH THE GLUTES

"Lead all of these movements with your glutes."

This is the thread running through the whole session. Hip thrust, lunge, deadlift, kickback — every movement is cued from the glutes first. That mind-muscle intent isn't woo; deliberately driving the target muscle is how you make sure the work lands where you're aiming instead of leaking into the supporting movers. The cable-kickback and inner-thigh-raise superset at the end is the burnout that cashes it all in. For a full lower-body session built on the same principles, our best leg exercises guide rounds it out, and you can slot this into any split using the right training split.

THE EATING SIDE — HONESTLY

Jenna fuels with chicken and rice before, and chicken, rice, and asparagus after — lean protein, moderate carbs, low fat on both ends. That's a solid template. One thing worth straightening out: in the video she says you have to eat within an hour of your lift or your body can't use the protein. The real research is more forgiving than that. The ISSN Position Stand on Nutrient Timing shows the post-workout protein window runs out to roughly two hours, and that hitting your total daily protein — spread across the day — matters far more than racing a 60-minute clock.

So eat your post-workout meal when it's convenient, not in a panic. The bigger lever is getting enough quality protein across the whole day. A scoop of whey isolate makes hitting that number easy when a full meal isn't ready — that's the whole point of having it on hand.

JENNA'S STACK

The supplements she actually uses in the video, swapped to the current Die Tryin Co. lineup:

• Pre-workout: SEND IT 3.0 for clean energy, plus creatine monohydrate and L-glutamine in the same shaker.
• Post-workout: Post Iso to hit her protein target without much thought.
• Daily health: a Daily Essentials multivitamin and Ghillie Greens for the micronutrients a chicken-and-rice diet misses.

FREQUENTLY ASKED QUESTIONS

How often should I do a leg and glute day like this?

Once or twice a week, with at least a day between sessions for recovery. If you're running two lower days, make one glute-focused like this and the other more quad- or hamstring-led so you're not repeating the same stimulus.

Do I have to do the inner-thigh raises?

No — they're a finisher, not a make-or-break. They hit a plane most leg days skip, so they're worth keeping, but if the bench setup is awkward, swap in a seated adductor machine or banded lateral walks.

Why single-leg hip thrusts instead of regular ones?

Working one leg at a time stops your stronger side from carrying the weaker one, which evens out imbalances and forces each glute to fully engage. Add a barbell or dumbbell across the hips once bodyweight gets easy.

Is the eccentric leg curl worth the extra effort?

Yes. Emphasizing the lowering phase loads the hamstring under tension longer, which is a proven driver of muscle growth. It's harder than a standard curl — that's the point.

Do I really need pre-workout for a leg day?

No supplement is required. Jenna uses one because clean caffeine and the pump help her push a high-volume session. If you train hard and want the energy, it helps; if you'd rather not, the workout still works.

READY TO GEAR UP?

This session runs on volume and recovery. SEND IT 3.0 gives you the clean energy to push the tri-set, creatine monohydrate backs the strength and recovery, and Post Iso covers your protein after. Want more from Jenna? Hit her back day and shoulder day, dial in recovery with the complete recovery guide and muscle-building guide, or take the quiz to build your stack. Don't forget her code BODYSHOP for 10% off.

ALWAYS FORWARD.