LEGS or GLUTES 🍑
This is an excellent example of how a small change in form can lead to more emphasis on a specific muscle group!! 💪
Here are a few killer glute + leg moves to help you feel more muscle engagement in your glutes, quads or hamstrings.
LIKE if you found this helpful ❤️
.
1️⃣ CABLE SQUAT:
▪️ Heels Elevated - control the movement slowly and get deep in range of motion for quad development.
▪️ Sumo - feet wider than hips and push your knees out for the glutes.
2️⃣ DEADLIFT:
▪️ Stiff Leg - minimal knee flexion here, it's all in the hinge of your hips. this takes your quads out of the movement.
▪️ Sumo - try not to arch your back or over extend the knees, goal is to keep engagement on your glute max not your back or knees!
3️⃣ SMITH SQUAT:
▪️ Narrow Stance - have your feet close together and slightly in front of the bar.
▪️ Sumo Stance - feet wide and slightly turned out to fire up the glute medius.
4️⃣ THRUSTS:
▪️ Hip Thrusts - performed on a bench for greater range of motion and more leg engagement.
▪️ Glute Bridge - performed on the ground using extension of the hips. The main muscles lifting the weight are the glutes.
•
•
#gluteboost #boostyourbooty #loveyourbody #gains #bootygains #peachykeen #selflove #selfcare #treatyourself #createtheglutesyouwant #gluteworkout #hotbuns #lgbtq #glutes #glutelove #fitgirls #fitguys #miamifitness #glutegains #bootyworkout #healthylifestyle #strongwomen #glutes #gymworkout #sweat #girlswholift #workout #workoutmotivation #workoutroutine #gluteworkout #fitspo