28-Day Lean Meal Plan

By adhering to a structured plan and maintaining strict discipline, individuals can achieve significant leanness in a mere 28-day timeframe.

Anita Herbert, widely known as the “FitQueen,” emphasized that while the expanding array of gym equipment often leaves individuals uncertain about which machine to use next, maximizing leg and glute development hinges on prioritizing quality over quantity—a principle she highlighted during a demonstration of an effective workout routine.

“For those who, like myself, dislike transitioning between multiple pieces of gym equipment, this routine is tailored for you,” Herbert stated enthusiastically in an inspirational post for her nearly 3 million Instagram followers. She also noted that modifications are available for individuals unable to access a gym.

The Finisher Routine

1. Plate-Loaded Side Abduction: 15 repetitions per side

2. Banded Step-Backs: 15 repetitions per side

This workout eliminates the need to wait for equipment, making it highly efficient. Herbert further explained how to adapt the routine for home use: “Replace the cable machine with a long resistance band secured to a door or stable structure,” she advised. For those without a leg extension machine, she recommended substituting it with a banded quadruped leg extension.

The routine begins with three sets on the leg extension machine to prime the quadriceps, followed by the 1¼ Bulgarian Split Squat—a single-leg squat with the rear foot elevated, modified to include a partial repetition at the bottom of the movement. This variation increases time under tension, muscle activation, and exercise difficulty. Herbert also repurposes the leg extension machine as a foot rest to enhance balance during the split squat.

Next, she performs cable reverse lunges, using a barbell plate to elevate the feet and increase the deficit during the downward phase. “Elevation is optional but enhances range of motion,” Herbert explained, adding that this adjustment boosts hamstring activation and glute engagement by requiring a greater pull on the cable. She then alternates between cable sumo Romanian deadlifts (RDLs) and sumo squats, targeting the inner thighs, glutes, quads, hamstrings, and calves. To further challenge herself, Herbert incorporates a set of cable sumo squat pulses, which simultaneously work on mobility and muscle development while creating a stretch response.

For the finisher, Herbert optimizes equipment reuse by placing a barbell plate on her hip for weighted side abductions. This exercise targets the outer pelvis, stabilizes the hip, and sculpts the gluteus medius (located superior and lateral to the gluteus maximus) while developing the gluteus minimus (positioned deep to the medius).

She concludes the workout with banded step-backs, using the cable machine for support. This movement is ideal for a final pump, as it engages the gluteus maximus, gluteus medius, quads, hamstrings, and core.

For individuals seeking to build lower-body muscle without requiring extensive gym space, this routine offers a practical and effective solution.

To follow Anita Herbert (the FitQueen) on Instagram, click here.