If you’re wondering whether you should train glutes and legs together on the same day, you’ve come to the right place.
In this article, I explain the pros and cons of doing glutes and legs together, which one should be trained first, and more!
Can You Train Glutes And Legs Together On The Same Day?
Yes, you can do legs and glutes on the same day.
In fact, it seems to make a lot of sense to train them both on the same day as there are several exercises where your glutes, quads, hamstrings, and calves all have important roles to play.
If you think about back squats as an example…
Back squats primarily target your glutes, but pretty much all of your leg muscles will activate at some point during the movement.
With that in mind, it seems logical to train legs and glutes on the same day as they work so closely together anyway.
(Watch below this epic leg and glutes workout for that jaw-dropping lower body we all desire!)
Benefits Of Training Legs And Glutes Together On The Same Day
They Work Closely Together So Pair Well
Your legs and glutes work together in many lower body exercises so they pair well for training on the same day.
In some of the big lower body movements such as squats and lunges, pretty much all your leg muscles activate alongside your glutes.
As they work so closely together in many exercises, you can get many benefits from combining legs and glutes into a single training day.
It Saves Time
One of the most common reasons why people skip training is that they don’t have enough time to train properly.
By training multiple groups on the same day, not only can you train your body more effectively, but you can actually save a lot of time in your training week.
If you didn’t combine muscle groups such as your legs and glutes, you’d likely have to train somewhere between 5-7 days per week.
By training multiple muscle groups on the same day, you can train your whole body in as little as 2-3 workouts a week.
Having more spare time outside of the gym allows you more opportunities to do all of the other important things in your life.
Drawbacks Of Training Legs And Glutes Together On The Same Day
Something to consider when training legs and glutes on the same day is that you might experience muscle fatigue as well as general fatigue.
As your legs and glutes work closely together, it could be that one fatigues during exercises targeting the other.
For example, if you’re doing back squats to target your glutes, your quads come into play quite a lot during the movement.
They may then be too fatigued to train effectively on the same day when they’re the target muscle.
Overall fatigue can also impact your training.
As your leg and glute sessions will involve some big challenging movements, you might find that you fatigue quickly and you may struggle to effectively train another muscle group on the same day.
Your Training Day Could Be Long
As your legs and your glutes require a good amount of effort to train effectively, each workout that targets one of them will likely take up quite a bit of time.
If it takes you 60-90 minutes to train your legs and a further 45 minutes to train your glutes, you would need to be in the gym for over 2 hours on the day you’re training them.
While this could be multiple sessions or one long session, it could be that this is too much of a time commitment for some gym-goers.
Combining big muscle groups like your legs and your glutes can take up a lot of time from your everyday life.
Should You Train Glutes And Legs Together On The Same Day?
Probably, but your fitness goals and personal preferences might lean more towards training them on separate days.
It makes a lot of sense to do legs and glutes on the same day seeing as they work so closely together, they activate in a lot of the same exercises, and it can save a whole load of time.
If you would rather split legs and glutes over separate days, then it’s not the wrong thing to do, but you can train them very effectively on the same day.
Can You Superset Glutes And Legs?
Yes, you can superset glutes and legs but it’ll be very challenging.
If you’re an experienced gym-goer with good levels of lower body strength and endurance, supersetting your legs and your glutes can make for a very effective (but very challenging) workout.
(Watch below this 50 second video showing you how to blitz your glutes and legs!)
Should You Do Legs Or Glutes First?
As they both activate in a lot of the same movements, it’s probably less of an issue as to which muscle group you do first.
However, as your glutes require very large movements and heavy weights (e.g. back squats), it’ll probably be your best bet to do glutes first so you’re fresh enough to lift the heavy weights required to work them effectively.
Should You Do Them In The Same Session Or In 2 Sessions?
Either is fine but it makes the most sense to train them in the same session.
Lots of exercises that work your glutes also bring your leg muscles into play, so it can be very effective to train them together in the same workout.
- You can train glutes and legs together with minimal problems.
- If training this way, you should do glutes first followed by legs.
- Many exercises, like back squats, work out both your glutes and legs.
Hope this helped!
I’ve been in the fitness and strength training industry for nearly a decade. In that time, I’ve gained 30 pounds of muscle, written hundreds of articles, and reviewed dozens of fitness supplements. As for my educational background, I’m a currently studying for my Active IQ Level 3 Diploma in Personal Training.