Leg day Inspo!🍑 Tag Friends❤
Repost fron @linnlowes:The quickest, most effective way to hit your glutes would be to put stress on all glute muscles and target them from every direction! Here’s what I call my 4-way favorite (4 sets each 8-12 reps):
💜 Horizontal Kicks:
In this excersice the force is coming from the dumbbell and are going to push your legs towards the floor. Use your glutes to kick it back up with controlled movements. You don’t need to go high, you shouldn’t feel this in your lower back. (Other exercises you can do instead: kickbacks, frog kicks, donkey kicks).
💜 Vertical Gravity:
Here you are working against the gravity of your body and the dumbbell which switching direction all the time. Push your feet to the ground and contract the glutes to straightening your leg. (Other exercises you can do instead: all kinds of squats, lunges, deadlifts).
The force of the resistance band will pull your legs in towards each other and you are gonna use force your gluteus medius to do the opposite (push your leg away from your body). (Other exercise you can do instead: Hip Abduction chair, hip abduction using cable machine).
💜 Horizontal Pushes:
The rubber band push your hip/pelvic to the ground and your knee joint is almost still which force the hip(glutes) to do the movement. squeeze at top! (Other exercise you can do instead: Glute bridge, hip thrusts, single leg thrusts).
Song; Good Life DJ LUME trap remix